10/7/19 Training

CrossFit Newtown – CrossFit

Open Gym with Coach M from 9-11 on Sunday.

Warm-up

Run 200m

20 Hollow Rocks

Then, 3 Rounds of:

10 Lunge and Twist

10 Pause Air Squats/Pause OH Squats/Power Position Squat Snatches

Mobilization: Dead Hang from Pull-up Bar 1:00

Snatch (3,3,3,3,3)

must be touch and go

Metcon (Time)

For Time (12 Minute Cap)

15 Right Arm Hang DB Snatch 50/35lbs

200m Run

15 Left Arm Hang DB Snatch 50/35lbs

200m Run

12,200m, 12,200m

9,200m, 9,200m

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