9/11/19 Training


CrossFit Newtown – CrossFit

Open Gym with Coach Mike from 9-11 am.

Warm-up

Move Steadily Through

Run 400m

20 Empty Bar Hang Squat Clean Thrusters

:40 Hanging L-Sit Hold

Mobilization: Front Rack Mobilization 2:00

Metcon (Time)

For Time (30 Minute Cap)

1 Mile Run

30 Power Cleans 135/95lbs

30 Front Squat 135/95lbs

30 Push Jerk 135/95lbs

1 Mile Row (1,600/1,300m)

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