Monday march 9

-Warm Up-

2 minute easy bike/row

2 sets with moderate weight 

5/5 DB Clean

5/5 DB Press

5/5 DB cross body DL

5 pike to pushups 

10 glute bridges (pause at the top)



Upper body strict pull work


MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up

MIN 2 – 5-7 Tall Box Jumps*

*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.

(No Measure)



5 Deadlift (AHAP)*

7 Ring Muscle-Ups or Burpee Pull-Ups

21 Box Jump (24/20)

*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.

(Score is Time) 

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]