9/16/17 Training


CrossFit Newtown – CrossFit

Comp WOD Sunday with Coach Stef! 9:30-10:30 AM

Metcon (Time)

FitCityU WOD

12-9-6-9-12

Thrusters 96/63

Toes to Bar

Rest 5 Minutes

4 Rounds

400 M Run

10 OHS 155/113
Subtract out the 5 minutes for your total score.

Core Work

5 Rounds of:

5 Hollow Rocks

5 Second Hollow Hold

5 V-ups

5 Second Hollow Hold

5 Tuck Ups

5 Second Hollow Hold

*Try and add a rep/second every round

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