Newberg Crossfit

workout
of the day

Welcome to newberg crosfit Workout of the day

Monday, October 15th

Class WODS

Strength

A1) Bent over Barbell Row
3X12 reps
rest 60-90 seconds

A2) Perfect Push ups
3X20 reps

Notes:
perfect push ups mean touching chest to the group and fully extending arms at the top

MetCon

10-8-6-4-2
Strict Pull up
GHD or med ball sit up
heavy wall ball 20/30lb

Notes:
pull ups can be modified to low bar or ring rows

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