5/7/16 Training

CrossFit Newtown – CrossFit

Skill EMOM

8 Minute EMOM

5 Heavy Russian Swings + 5 Burpees

-Russian swings should be 10-15 pounds heavier than what you normally swing.

Metcon (Time)

10 Power Snatches 95/63

200 M run

80 Air Squats

400 M Run

40 Goblet Lunges

200 M Run

40 Goblet Lunges 53/35

400 M Run

80 Air Squats

200 M Run

10 Power Snatches 95/63

If weather is bad perform the following double unders instead of run:

50 for the 200′s and 100 for the 400′s.

Core Work



Front Planks

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