5/02/17 Training

CrossFit Newtown – CrossFit

Skill EMOM

10 Minute EMOM

Toes to Bar plus same number of Burpees in the same minute.

*You pick your reps

Metcon (Time)

800 M run

80 Swings 53/35 – Comp 70/53

400 M run

40 Wall Balls 20/14 – Comp 30/20

200 M run (fire hydrant and back)

20 Chest to Bar Pull-ups -Comp Muscle ups of your choice
The new 200 m run is the same direction as the old one, but only to fire hydrant and back.

Core Work

Weighted Planks 4×1:00:1:00

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