10/3/18 Training

CrossFit Newtown – CrossFit

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

CFN Frist Annual Bar Crawl coming up 10/13/18!


12 Minute EMOM

Minute 1 – 2 pistol 10 Doubles

Minute 2 – 4 Pistols 12 Doubles

Minute 3- 6 pistols 14 Doubles

Add 2 each reps to each movement per round each minute. Stop at the level you can maintain throughout the remainder of the workout.

Metcon (AMRAP – Reps)

6 rounds

Max Consecutive Wall Balls 20/14

No rest..right into:

Max Consecutive KB Swings 53/35

Rest 2 minutes after every round

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