8/7/17 Training

CrossFit Newtown – CrossFit

Remember to sign up for a “Black Knight Rises Shirt.” Men’s and Women’s shirts available to try on at front desk. Final Orders will go in this Thursday! Don’t miss out!

Open gym with Coach Matt will be happening this Sunday from 9-11 am . Show up…workout.

Back Squat (40×3 50×3 60×3 70×3 80×3 90×3+)

Metcon (Time)

3 Rounds

20 Swings 53/35 – Comp:70/53

40 Double Unders

4 Rounds

10 DB or KB Snatches 50/35 – Comp 70/50

30 Double Unders

5 Rounds

1 Rope Climb – Comp: Legless

20 Double Unders

Do not miss out on our “Black Knight Rises Edition” T’s and Tanks. Try one on and sign up at front desk.

Assistance Work

Barbell Walking Lunges 3×10 (5 each Leg) Superset with Banded Lateral Walks 3×10 per leg

Barbell Lateral Box Step Ups 3×10 (5 each Leg) Superset with Goblet Squats 3×10

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