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10.08.19

7
Oct

10.08.19

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

Move for 12 minutes:

10 PVC Pass throughs

10 Air Squats

10 Barbell behind-the-neck push presses

10 Waiter’s Cosack Squats

Weightlifting

Drop Snatch (Build to a Heavy Triple (from the rack))

Metcon

Metcon (Time)

For Time:

200 Meter Run, 21 Power Snatches

200 Meter Run, 21 Overhead Squats

200 Meter Run, 15 Power Snatches

200 Meter Run, 15 Overhead Squats

200 Meter Run, 9 Power Snatches

200 Meter Run, 9 Overhead Squats

Rx: 95/65#

Cap is 16 minutes.

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