6/30/16 Training

CrossFit Newtown – CrossFit

Metcon (No Measure)

In Groups of 3 perform 6 sets of the following:

30 seconds of each with 10 seconds to transition.

Max Cals

Max Pistols

Rest

Metcon (Time)

20 Overhead Squat (75/53) – Comp 95/63

20 Sumo Deadlift High Pull (75/53) – Comp 95/63

20 Push Press (75/53) – Comp 95/63

200 m run

15 OHS

15 SDHP

15 Push Press

400 m run

10 OHS

10 SDHP

10 Push Press

600 m run (around building and out to 200 M mark before coming back in the building)

5 OHS

5 SDHP

5 Push-Press

800 m run

Core Work

Hollow Rocks

4×30:30

Optional Running WOD

5×100 M sprints from yesterday

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