6/24/16 Training


CrossFit Newtown – CrossFit

Deadlift (45×5 55×5 65×5 75×5 85×3 95×1+ or 5,5,5,5.3.1)

Metcon (No Measure)

Prowlers

6x40yds High Push Only

*Perform Max Consecutive Push-ups after every set. No Score for this workout

M-180lbs added weight

F-90lbs added weight

Optional Accessory Work:

Strict pullups

5xmax reps. If you can do more than 8 per set, please weight them.

Single arm DB row

3×6 per arm

Single leg KB deadlift 3×6

Per leg

Alternating DB bicep curls

3×6 per arm

Optional Running WOD

10×200 Rest 2x the time it took to complete the interval

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