2/14/17 training

CrossFit Newtown – CrossFit

Back Squat (45,55,63,70,77,85×5 or 5,5,5,5,5,5)

Metcon (Time)

30 Air Squats

30 KB Swings 53/35 – Comp 70/53

30 Burpees

30 Wall Balls 24/20 – Comp 30/24

30 Cal Row

EMOM 20 Doubles or singles. Do not double or triple the amount.

*workout starts with doubles

Optional Accessory Work:

Using the prescribed percentage of your should press, perform the following sets of overhead holds

6 sets of :30 on, 1:00 rest @90%

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