1/10/19 Training

CrossFit Newtown – CrossFit

Open Gym this weekend from 9-11 with Coach Steve A!

CFN Winter hat’s are in. Get them ASAP $25.

Skill EMOM

12 Minute Alt. EMOM

Odd – 8 SA High Pulls per side

Even – 8 RFE split squat per side

Metcon (AMRAP – Reps)

Tabata -

8 Rounds for 20 seconds on each exercise and 10 seconds off with no rest between rounds

KB Swing 53/35

Push Ups

Goblet Squat 53/35

Front Plank

Assistance Work

Double KB FR Hold

4×30 seconds at challenging weight that allows you to keep a good front rack

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