6/2/18 Training


CrossFit Newtown – CrossFit

Open Gym with Coach Carrie Tomorrow!

Skill EMOM

16 Minute Alternating EMOM

Minute 1 – 1 Power Snatch

Minute 2-15 Airquats

Minute 3 – 2 Power Snatch

Minute 4 – 6 Toes to Bar

Minute 5 – 3 Power Snatch

Minute 6- 15 Airsquats

Minute 7- 4 Power Snatch

Minute 8- 6 Toes to Bar

Minute 9 – 5 Power Snatch

Minute 10 – 15 Airsquats

Minute 11- 6 Power Snatch

Minute 12-6 Toes to Bar

Minute 13 – 7 Power Snatch

Minute 14- 15 Airsquats

Minute 15 – 8 Power Snatch

Minute 16 – 6 Toes to Bar

M-135 W-93

Rest 2 Minutes

Metcon (Time)

Run 800 M Buy in…

Then 2 rounds of:

60 Double Unders

40 DB/KB Hang Clean and Jerks 50/35

20 Lateral Burpees Over the Bar

Rest 2 Minutes then….

Cash Out

5 Minute AMRAP of:

Rope Climbs

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