12/9/16 Training

CrossFit Newtown – CrossFit

Holiday Hopper tomorrow, make sure you come buy and support your fellow athletes!

Front Squat (50×2 60×2 70×2 80×2 85×2 90-93%x2x1 or 2,2,2,2,2)

Metcon (Time)

30 Push-ups – Comp: Ring Dips

15 Deadlifts 225/153 – Comp 275/183

30 Sit-ups

20 Push-ups

10 Deadlifts

20 Sit-ups

10 Push-ups

5 Deadlifts

10 Sit-ups

EMOM 3 Burpees over the bar (workout starts with burpees)

Core Work

Ring Layouts

4x max reps

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