12/30/16 Training

CrossFit Newtown – CrossFit

Friday Classes
6am, 9:30am, 11am, and 4:30 pm
Saturday Classes
8:30 and 9:30 am partner WOD
Sunday – Closed
9:30am, 11:00am, 4:30pm.

Skill EMOM

Every 2 Minutes for 10 minutes perform

1 Rope Climb

10 Ball Slams

Metcon (AMRAP – Reps)

14 Min AMRAP

8 Toes to Bar

12 Sumo Deadlift High Pull 95/63 – Comp 115/83

16 Plate twists 45/25

20 KB Swings 53/35 – Comp 70/53

Optional Rowing Intervals

2K for time.

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