Call Us: (716) 634.1329 | LOCATION

1.3.17 Tuesday

2
Jan

1.3.17 Tuesday

crossfit3

 

Mob: Softball Piriformis/IT Bands x2-3m  + 90/90 Hip Lift x 5 breaths   

 

2 Rounds:

MB Cleans x10

MB Alt V-Ups x8e

Spidermans w Reach x10y  

 

Skill: Hang Clean

1×5 Oly W/U Bar or PVC    EMOM x8mins

Build to a heavy single (AK) *

 

*Must hit 2 consecutive sets before moving up  

 

Strength: 3 sets    

PM GHRs x6-8

Elevated Ring Rows x10/8

KB FR Stepups x6e

 

WOD: For Time (12min CAP)  

100 DU

50 WB (20/14)

25 Burpees

50 WB

100 DU

Leave a Reply