11/24/16 Training

CrossFit Newtown – CrossFit

Due to the large number of people we are expecting and the length of the workout, warm up will be on your own. At 9:45 am we will have an explanation of the WOD and will begin shortly there after. If you need extra warm-up time, please arrive early. The gym will open at 9:15.

Metcon (AMRAP – Reps)

In teams of 2 with only one person working at a time:

10 Minute AMRAP:

20 Swings 53/35

20 Wall Balls 20/14

Rest 2 Minutes

Metcon (Time)

For time ( 8 mintue Cap)

21-15-9-3

Toes To Bar

Box Jumps 24/20

@ 8 Minutes Start the next WOD

Metcon (AMRAP – Reps)

6 Minute AMRAP

12 Thrusters 95/63

24 Double Unders

Rest 2 Minutes

Metcon (Time)

For time (4 minute cap)

30 Clean and Jerks 135/93

@4 minutes perform

Metcon (AMRAP – Reps)

2 minute AMRAP

Burpees

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