7/18/17 Training

CrossFit Newtown – CrossFit

Bench Press (45X5 55×5 65×5 75×5 85×3 95×1+)

Metcon (Time)

Run 600

40 push ups Comp – Ring Dips

Run 400

30 box Jumps 24/20 Comp-30/24

Run 200

20 HSPU comp- plate standard

Run 100

10 C2B – Comp BMU

Assistance Work

DB Bench 3×8

Ring Push-ups 3x max reps

DB Flyes 3×8

Tricep Banded Extension 3x max reps

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