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

4×45:1:00

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

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