5/30/2018

CrossFit Newtown – CrossFit

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

Metcon (Time)

3 rounds for time

15 HSPU (25′lb Plate Standard for RX)

15 Box Jump Overs 24/20

Rest 2 Minutes

Then…

4 Rounds

10 DB or KB STOH 53/35 (5 per Arm)

10 DB or KB Step up and Over

24/20 53/35 – rack position of your choice

Rest 2 Minutes

400 M Single Arm Farmers Carry 53/35

Time end when the 400 M Carry ends. Total time is score. Leave in the 2 minute rests.

As soon as you come back from the farmers carry, perform

Core Work

100 Abmat Situps

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