7/01/16 Training


CrossFit Newtown – CrossFit

Bench Press (30×5 40×5 50×5 60×5 70×5 or 5,5,5,5,5)

Metcon (Time)

3 rounds

20 Box Jumps 24/20 – Comp: 30/20

20 Push-Ups – Comp: Ring Dips

20 KB swings 53/35 – Comp: 70/53

Core Work

3×20 Plate Twists

Optional Accessory Work:

DB Bench 3×10

Optional Running WOD

5×200 m run. Rest 2x the length of the work interval.

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