5/11/16 Training


CrossFit Newtown – CrossFit

Skill EMOM

Every 4 minutes for 3 sets, perform the following as fast as possible:

6 Toes to bar

12 Burpees

24 Abmat situps

Metcon (Time)

At the 15 minute mark perform the following for time:

200 m run

12 pull ups

10 push press 115/83 – Comp 135/93

400 m run

10 pull ups

8 push press

800 m run

8 pull ups

6 push press

Core Work

Weighted planks 4×45:1:00

Optional Running WOD

4×400

Rest as long as it takes to complete the 400 m run.

Please complete on Wednesday or Thursday.

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