Wednesday march 18 2020

-Warm Up-

EMOTM 4

Minute 1 – :30 jumping jacks + 20 lunges 

Minute 2 – :30 high knees + 10 plate/backpack deadlifts 

Into..

AmRaP 3

3 up/downs 

5 plate ground to overhead 

5 plate press

-Skill/Strength

 

5 SETS

:20 MAX Cal. Bike/Row

:40 Recovery Bike/Row

-No Rest b/t Sets-

(Score is Total Number of Calories)

-Rest 2:00-

AMRAP 7 

10 Plate Ground to Overhead

10 Plate Press-Outs

100m Run

***NO EQUIPMENT VERSION*** 

5 SETS

:20 MAX Distance Run

:40 Recovery Jog

-No Rest b/t Sets-

-Rest 2:00-

AMRAP 7 

10 Backpack Ground to Overhead

10 Backpack Press Outs

100m Run

(Score is Rounds + Reps) 

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

Contact Us

84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
[email protected]