5/9/17 Training

CrossFit Newtown – CrossFit

Reminder that we are closed the Sunday for Mothers Day. Remember to sign up for our next Comp Training with Coach M on 5/21 from 9:30-10:30

Metcon (AMRAP – Reps)

Skill WOD

9 Minute AMRAP

200 M run

Max Pull-ups, you drop, you run

*C2B is an option for RXC

* Start with 200 M Run

Rest 5 minutes then….

Metcon (Time)

7 Rounds

7 Hang Power Cleans 115/83 – Comp 135/93

7 Wall Balls 20/14 – Comp 30/20

7 Burpee Box Jump Over 24/20 – Comp 30/20

Core Work


Weighted Planks 4×1:00:1:00

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