10/19/16 Training

CrossFit Newtown – CrossFit

CFN Row Clinic – 10/29
Holiday Hopper – 12/10


10 Minute EMOM

20% Toes to Bar

Metcon (AMRAP – Reps)

4x 1 Minute at each movement with 1 min rest between rounds

Thrusters 115/83 – Comp 135/93

Cal row

Box Jump Overs 24/20 – Comp 30/24

Abmat Sit-ups

Core Work

Ring Layouts

4x as many reps with good form

Optional Gymnastics Work

10 Minute EMOM @20% of a gymnastics element of your choice.

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