8/14/19 Training


CrossFit Newtown – CrossFit

No Open Gym this Week!

Warm-up

2 rounds

8 Clean Grip RDL’s

8 Spiderman Hamstring

8 Squat Jumps

6 Hang Muscle Cleans

6 Hip Bridge with Reach

6 Lunge Jumps

4 Hang Power Clean

4 Pigeons

4 Broad Jumps

Hang Power Clean (10 Minutes to Find a Heavy Single )

Then Strip the Bar to what you want to use for the workout:

Metcon (Time)

1 round for time

30 Hang Power Cleans 135/93

40 Wall Balls 20/14

20 Box Jumps 24/20

40 Wall Balls

20 Box Jumps

30 Hang Power Cleans

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