4/13/19 Training


CrossFit Newtown – CrossFit

Metcon (AMRAP – Reps)

Partner WOD

30 minute AMRAP

Rounds + reps

Partner 1

3 TNG DL

At top of last DL must hold the bar while partner 2 performs the following movements

6 db thrusters (50/35)

9 burpee box jump overs

12 weighted dB lunges (50/35)

Both partners run 200M together

Anytime partner 1 drops the bar prior to partner 2 finishing the round partner 1 must complete 3 more TNG DL and hold at the top. Partner 2 may only accumulate reps while partner 1 is holding at the top.

DL’s do not count towards reps

Level 1 225/153

Level 2 185/123

Level 3 155/103

Fitness Steve/b rabbit production!

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