1/3/17 Training


CrossFit Newtown – CrossFit

Metcon (AMRAP – Reps)

With a 30 Minute Continuous Running Clock Perform the Following:

10 min AMRAP

20 Air Squats

20 Sit-ups

20 Swings 53/35 – Comp 70/53

Metcon (Time)

@10 min mark complete for time

5-10-15-20

Deadlift 205/143 – Comp 225/153

Burpees over the bar

*If finished under 10 rest the remainder

Metcon (AMRAP – Reps)

@20 Minute mark complete the following

10 minute AMRAP

10 Toes to Bar

15 Push-ups – Comp Ring Dips

20 DB Snatches 55/35 – Comp 70/55

Core Work

Weighted Planks

4×45:1:00

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