Wednesday march 25 2020

Home WOD #10

-Warm Up-

AmRaP 4 

4 lunges +shoulder opener

4 up/downs

4 hollow rocks 

4 broad jumps 

Into…

2 rounds 

5/5 single arm DB sumo deadlift

5/5 Single arm DB bent over rows 

5/5 DB hang cleans 

5/5 DB front rack lunges 

-Strength-

Death By DB hang Squat Clean*

EMOTM x 10 

*adding 2 (two) every minute 

Alt DB hang squat cleans 

2,4,6,8,10… etc 

Rx 50/35 

*scale as needed 

-WOD-

AmRaP 6

3 plate ground to overhead 45/35

6 alt over head lunges 

9 plate bent over rows 

Rest 3 minutes 

AmRaP 6

3 plate ground to overhead 45/35

6 alt overhead lunges 

9 plate bent over rows 

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

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84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
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