11/02/19 Training

CrossFit Newtown – CrossFit

Open Gym with Coach Bri from 9-11 am tomorrow.

Warm-up

4 Rounds

:30 second Row (increase pace each round)

4 Clean and Jerks (Increasing weight each round)

6 Box Jumps or Step Ups

5 Lateral Box Step Ups (R+L)

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

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