Monday May 11, 2020

-Home WOD #54-

-Warm Up-

2 rounds

:30 bike/ski/row
:30 lunges
7/7 single arm DB DL
5/5 single arm DB Russian swing
3/3 single arm DB push press

-Skill/Strength-

EMOTM 8*

4 DB push press
+
3 DB push jerk
+
2 split jerks (alt feet)

*alt arms every minute

“LockDown ThrowDown Event 3”

-WOD-

AmRaP 18

4 Single Arm DB Deadlifts*
+
6 Single Arm DB shoulder to Overhead
+
8 Single Arm OH lunges

*Complete 1 full round on your left side then switch to your right side’

(score is rounds + reps)

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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