CrossFit Newtown – CrossFit
Remember to pre-register for Saturday Classes.
Open Gym with Coach Matt from 9-10AM on Sunday.
Mark you calendars for March 24th End of the Open Potluck! Sign up sheet will be posted soon!
Push Press (55×5 63×5 70×5 77×5 85×5)
Box Jumps 24/20
(6 Minute Cap) – add a second to time fo reach rep missed
@6 minutes Complete
Run 100 (out the door to the Friends lane parking lot entrance and back)
42 Double Unders
30 Double Unders
18 Double Unders
(6 minute Cap) – add a second to time for each rep missed
@12 Minutes Complete
Metcon (AMRAP – Reps)
6 Minute AMRAP of:
Shoulder to overhead @ 95/63 The first time you drop the bar row 21 Calories, 2nd time you drop bar row 15 Calories, 3rd time you drop bar row 9 cals. If you drop the bar for a 4th time, please go back to 21 cals and so on.
*you cannot hold bar in the racked position, once you stop continuously achieving STOH you must row