1/4/17 Training

CrossFit Newtown – CrossFit

Skill EMOM

10 Minute EMOM

3-5 HSPU + 8 Hollow Rocks

Metcon (AMRAP – Reps)

4×1 Min at each station with a 1 min rest between rounds

Row for Cals

Wall Balls 20/14 – Comp 30/20

STOH 75/53 – Comp 95/63

Optional Rowing Intervals

Rowing Intervals

5×300 m row with 1 minute rest

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