9/9/19 Training

CrossFit Newtown – CrossFit

Open Gym with Coach Mike from 9-11 am on Sunday.

Warm-up

12-9-6

Kip Swings

Perfect Push Ups

S-Arm DB Hang Clean and Jerk

Activation: banded shoulder internal/external rotation x 10 per arm

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

100m Farmers Carry 50/35lbs

7 Devils Press 50/35lbs

200m

Run 5 Bar Muscle Ups

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