4/17/17 Trainng


CrossFit Newtown – CrossFit

Remember no open gym this Sunday, Coach Stef will be holding Competitors Training from 9:30-10:30. Please sign up on Wodify.

Also, remember to register for #GetRitatoRegionals on April 30th!

Back Squat (35×10 45×10 55×10 65-75+x10)

NO BELT

NO LIFTING SHOES

NO KNEE SLEEVES

Metcon (Time)

12 KB Step up and Over 53/35 – COMP 70/53

12 Cycled Split Jumps

30 second front plank at the end of every round prior to starting box step up and overs again

*Please use 24/20 for the box

Optional Running WOD

400 m x 3 rest 2 minutes between each interval

*If you want to wear a vest…go right ahead. Just wipe it down when you are done.

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