CrossFit Newtown – CrossFit
Open Gym this weekend from 9-11 with Coach Steve A!
CFN Winter hat’s are in. Get them ASAP $25.
12 Minute Alt. EMOM
Odd – 8 SA High Pulls per side
Even – 8 RFE split squat per side
Metcon (AMRAP – Reps)
8 Rounds for 20 seconds on each exercise and 10 seconds off with no rest between rounds
KB Swing 53/35
Goblet Squat 53/35
Double KB FR Hold
4×30 seconds at challenging weight that allows you to keep a good front rack