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01.19.18

18
Jan

01.19.18

CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

250 m row

15 air squats

+

2 Rounds of:

8 Squat Cleans

8 Squat Snatches

(both with bar only)

+

2 Rounds of:

5 Squat Cleans

5 Squat Snatches

(both at Metcon weight)

Metcon

Metcon (Time)

Complete 3 rounds for total time:

20 Cal row

10 Squat clean

20 Cal row

10 Squat snatch

-Rest 6 minutes between rounds-

Target Time each round: Sub 4:00

Time Cap each round: 6:00

Rx: 135/95# (cleans), 95/65# (snatches)

The time works to share barbells and a rower with a partner using similar weights

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