11/19/18 Training


CrossFit Newtown – CrossFit

Holiday Schedule:

11/22/18 9:30 Partner WOD
11/23/18 9:30 am, 11:00 am, and 4:30 pm only
11/24 Normal Classes

Holiday Hopper 12/15/18. Registration will open this week. Get your partner and team name. Sign up on White Board!

Snatch (45×2 55×2 65×2 75×2 85x2x4)

Metcon (AMRAP – Reps)

3×4 Min AMRAPs with 2 minutes Active rest between sets.

*start where you left off every round

40 Goblet Squats 53/35

30 Pull-ups

20 Calorie Row

*Active rest is 80 single unders during the 2 minutes, complete rest after they are completed in the time remaining

After last 2 minute rest perform:

Assistance Work

Russian Swings (use same weight in metcon or heavier)

8×20 seconds on and 40 seconds off

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