10/10/16 Training

CrossFit Newtown – CrossFit

GayleMarie from Lurong Living will be at our 4:30,5:30, and 6:30 classes. Feel free to stop by and ask her how there products can benefit you. Use Discount Code : CFNewttownOct2016 on your first purchase.


10 Minute EMOM

20% Pull-ups

Metcon (Time)

Row 1000

Then 4 rounds of

300 m run

15 box Jumps 24/20 – Comp 30/24

15 push-ups – Comp Ring Dips

15 KB Swings 53/35 – Comp 70/53

Core Work

Ring Layouts

4x max reps with good form

Optional Gymnastics Work

10 Min EMOM

Choose another gymnastics movement and perform 20% of your 2 minute test

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