5/29/18 Training


CrossFit Newtown – CrossFit

Comp WOD with Coach M this Sunday from 9:30-10:30 Am.

Strength EMOM

16 Minute EMOM

16Minute EMOM

Min 1 – 1 Power Clean

Min 2 – 6 Burpees Over the Bar

Min 3 – 2 Power Cleans

Min 4 – 20 Double Unders

Min 5 – 3 Power Cleans

Min 6 – 6 BOB

Minute 7 4 Power Cleans

Minute 8 – 20 Doubles

Minute 9 – 5 PC

Min-10 – 6 BOB

Min 11 – 6 PC

Min 12 – 20 Doubles

Min 13 – 7 PC

Min 14 – 6 BOB

Min 15 – 8 PC

Min 16 – 20 Doubles

M-185 F-133

Rest 3 Minutes then:

Metcon (Time)

3 Rounds

400 M Run

30 DB or KB Snatches 50/35

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