12/7/16 Training

CrossFit Newtown – CrossFit

Holiday Hopper Schedule:

8:00am doors open
9:00 Welcome and Standards
9:20 WOD #1

Sign up for floater as you arrive.


10 Min EMOM

35% Push-ups or Ring Dips

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Female Standards:


Core Work

L-Sit or Knee Tuck

4x max hold

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