8/7/18 Training

CrossFit Newtown – CrossFit

Open Gym with Coach Natasha from 9-11 am on Sunday.

Also, let’s get everyone together Saturday, 9/8/18 at 9:30 am for Mike and Bri’s Wedding WOD, with Potluck Brunch to follow!

Bench Press (40×3 50×3 60×3 70×3 80×3 90×3+)

Metcon (AMRAP – Reps)

4 sets for Max effort

Max consecutive DB bench 50/35

Right into max consecutive pull ups

Right into max cal row 1 minutes

*Little to no rest between sets 15-30 seconds max or while waiting for bench or rower. Score is total bench + total pull-ups + total calories on the rower.

Shake out your last set and perform:

Assistance Work

Banded tricep Push-Downs 100 reps

Facebook Twitter Email Pinterest

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>