1/24/17 Training

CrossFit Newtown – CrossFit

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
12 Minute Cap. At 12 Minute mark start the following AMRAP:

Metcon (AMRAP – Reps)

10 Minute AMRAP

50 Sit-ups

50 Hand ReleasePush-ups – Comp Ring Dips

50 Pull-ups – Comp: C2B

Core Work

Weighted Planks


Optional Accessory Work:

Stability Work:

Using 90% of your Shoulder Press, accumulate 3:00 minutes of Barbell Overhead Holds by using the following sets:

9 x 20 seconds on and 40 seconds off

Facebook Twitter Email Pinterest

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>