3/2/18 Training

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)

Metcon (Time)



Box Jumps 24/20

(6 Minute Cap) – add a second to time fo reach rep missed

@6 minutes Complete

Metcon (Time)

Run 100 (out the door to the Friends lane parking lot entrance and back)

21 Push-ups

42 Double Unders

15 Push-ups

30 Double Unders

9 Push-ups

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

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