Team WOD


CrossFit Newtown – CrossFit

Remember to sign up for the Holiday Hopper and the Holiday Potluck afterwards.

Gymnastics

10 Min EMOM

25% Push-ups or Ring Dips

Metcon (Time)

In teams of 2 Complete

12 Bear Complex 135/93 -(one athlete works at a time)

24 Synchronized Burpees over the bar (both athletes can work at the same time)

10 Bear Complex

20 Synchronized Burpees over the bar

8 Bear Complex

16 Synchronized Burpees over the bar

6 Bear Complex

12 Synchronized Burpees over the bar

4 Bear Complex

8 Synchronized Burpees over the bar

2 Bear Complex

4 Synchronized Burpees over the bar.

*Bear Complex – 1 rep = Power Clean + Front Squat + Push-Press + Back Squat + Push-Press

*Synchro Burpees must have both athletes at the bottom of the burpee (ground) at the same time and must jump over the same bar. The timing of the jump is not important, but it must be both feet.

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