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09.28.18

27
Sep

09.28.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds, not for time:

1) 10 Band Pull-downs/side

2) 10 DB Shoulder Press

3) 10 Air Squats

2 rounds, not for time:

1) 10 Hollow/arch swings

2) 10 Push-ups

3) 10 Cosack Squats

Weightlifting

Every 10 seconds, for 6 minutes, perform 1 power clean at 35-40%

Power Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

As a team of 3, complete as many rounds and reps as possible in 25 minutes of:

40 Pull-ups

50 Burpees

60 Thrusters

Round 1: 55/35

Round 2: 65/45

Round 3: 75/55

Round 4: 95/65

Round 5: 105/75 (AMRAP in time remaining)

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