Friday march 6 2020

-Warm Up-

AmRaP 5

5 bootstraps

5/5 thoracic extensions 

5 inchworms + push up

5/5 Kb/DB strict press

Into…

2 sets 

With an empty bar

5 RDLs 

5 hang muscle cleans 

5/5 back rack elbow punches 

5 hang power cleans

5 strict press 

5 push jerks

-Strength/Skill-

ON A 10:00 RUNNING CLOCK…

Build Quickly to Heavy Single Power Clean & Jerk*

*Building should take you up to or past your weight in the workout.

(Score is Load) 

-WOD-

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)

*Last seen on 11/22/19

COOL DOWN 

FOR RECOVERY

3:00 Slow Bike, Run or Walk

3:00 Foam Rolling Lats & Shoulders

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]