Class Schedule
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8/15/15 Saturday

Good luck to all the competitors competing today at NewCov CrossFit! Brittany/Austin/Aynara/Chris/Carly

If you get the chance they would love for you to come down and root the on! Here is the HEAT SCHEDULE!

Competition is located at 15 West 6th Street
Newport, KY 41071
ALSO!, dont forget about the Party tonight! we picked up the pig today and laid out the Activities! BRING A side dish or beverage Puleassse!



With a continuous running clock, perform the following:

0:00min mark – 1000 Meter Row

5:00 – 50 Burpees

10:00 – 30 Strict Pull-Ups or 30 tough jumping pull-ups

15:00 – 50 Wall Balls

20:00 – 30 Box Jump Overs – be careful on box jumps! Do not get lazy on these!

25:00 – 800 Meter Run

*You must allow 30-45sec rest at end of each segment.

*You must have a game plan from the beginning on how to accumulate total reps/meters to allow you to complete the entire workout. If you go all out from the beginning without pacing more then likely you will be crushed after the 2nd segment



Wod will be posted at gym