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10.10.18

9
Oct

10.10.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 12 minutes:

1) 10 DB Power Cleans +25 single unders

2) 8 Step downs per leg (3 seconds down, only touch with heel)

3) 8 WB Stir-the-pots per side

Weightlifting

Every 12 seconds, for 6 minutes, perform 1 power clean at 40-50%

Power Clean

Metcon

Metcon (Time)

Teams of 3:

2 Rounds For Time (30 Minute Time Cap):

100/70 Calorie Row

100 Box Jump Overs (24/20″)

100 Power Cleans

100 Wallballs (20/14#)

Power Cleans:

Round 1: 115/80#

Round 2: 95/65#

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