10/28/16 Training

CrossFit Newtown – CrossFit

12/10/16 Holiday Hopper and Potluck Party! Registration opens November 1st!

Clean and Jerk (40×2 50×2 60×2 70×2 80x2x2 or 2,2,2,2,2,2,2)

Metcon (Time)

10 Deadlifts 185/133 -Comp 225/153

10 HSPU – Comp Plate Standard

20 Deadlifts


10 Shoulder to Overhead 135/93 – Comp 155/108

10 cal Row


20 cal row

Core Work

Hollow Holds on the bar

4x max hold 2x rest

Optional Accessory Work:

Clean Pulls 3×3

Clean Rip Rows


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