2/27/17 Training

CrossFit Newtown – CrossFit

Remember to submit your scores on the CrossFit Games website.

Skill EMOM

12 Minute EMOM

Evens – Rope Climbs (choose reps)

Odd – x20 of your Rope Climb reps

*if you start on doubles, perform 20 or 40 doubles depending on your ability.

Metcon (AMRAP – Reps)

12 Minute AMRAP of:

5 Power Cleans + Max Toes to Bar – Minute 1

5 Front Squats + Max Toes to Bar – Minute 2

5 Power Snatch + Max Toes to Bar – Minute 3

5 Overhead Squat + Max Toes to Bar – Minute 4

115/83 – Comp: 135/93

Complete this sequence until the AMRAP ends. Score is max Toes to Bar

Core Work

Single Arm Front Rack Carry


3 back and forth trips per arm

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