7/15/16 Training

CrossFit Newtown – CrossFit

Back Squat (40×3 50×3 60×3 70×3 80×3 90×3+ or 3,3,3,3,3,3)

Metcon (AMRAP – Reps)

2 minutes max reps of the following movements. No rest between movements.

Front Squats 95/63 – Comp: 115/83

Sumo Deadlift High-Pull

Hang Power Cleans


Core Work

Hollow Rocks


Optional Accessory Work:

3×8 per leg Lunges

3×8 per leg Lateral Step Ups

Banded Lateral Walk 3×8 per leg

Optional Running WOD

10×200′s with 2x rest interval

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