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09.20.17

19
Sep

09.20.17

CrossFit Village Berwyn – CrossFit

Weightlifting

Bench Press (3 sets x 3-3-AMAP reps)

Take 10 minutes to complete:

3 reps @ 70%

3 reps @ 75%

AMAP (As Many Reps as Possible) @ 80%

Take 3-5 sets of 3 reps to build up to 70% of your 1RM

Metcon

Metcon (Time)

Complete 5 rounds for time:

12 Hang Power Cleans

10 Step-back lunges

Every time you set the bar down perform 12 burpees over the bar

Rx:115/75#

Scaled: 75/45#

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