Call Us: (610) 722-0240




Challenge/Foundations, CrossFit Village Berwyn – CrossFit


Warm-up (No Measure)

Every minute on the minute for 12 minutes:

1) Row

2) 8 DB Waiter’s Squats per side

3) 8 DB Single Leg DL per side


Accumulate 3 minutes at the top of a ring dip. Each time you come down, perform 8 chin-ups and 16 Bulgarian split squats.

If you make it all the way to a minute and you are still on the rings, come down and perform the chin-ups and split squats.

If needed, use a band to help you get to around 30 seconds per hold.

Dip Hold

Hold yourself at the top of a dip, using a band if necessary

Chin Up (8 Reps)

Bulgarian Split Squat (8 Reps/leg)

With back loaded weighted, elevate back foot on bench then perform Squat.
Use dumbells or kettlebells for loading if desired


Metcon (Time)

For Time:


Strict Presses (75/55)

After Each Round:

200 Meter Run with a plate (45/25)

Leave a Reply