9/10/19 Training


CrossFit Newtown – CrossFit

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

Warm-up

AMRAP 5 Minutes

10 Medball Squat Cleans

10 Empty Bar Hang Clean and Jerk

15 Hollow Rocks

Mobility: Lunge and Twist x 12 per leg

Odd Object Squats (10-10-10)

Must Hold object below Shoulders and above hips (bear hug)
Goal is to use same weight across 3 sets. Warmup to those 3 sets as needed.

Metcon (Time)

15 Minute Cap

4 Rounds

12 Thrusters 95/65lbs

15 Push Ups

18 Deadlifts 95/65lbs

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