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10.13.17

12
Oct

10.13.17

CrossFit Village Berwyn – CrossFit


We’ve released the first WOD for our CrossFright Competition happening on October 27. Grab a partner, sign up through Wodify, & start practicing those syncro burpees!

Weightlifting

Back Squat (5 sets x 3 reps)

Complete 5 sets of 3 back-squats at 85% of your 1RM

Metcon

Metcon (AMRAP – Reps)

Take 15 minutes to complete:

150 Wall Balls (20/14#)

-In the remaining time-

Find your 1 rep max power clean

Score is (seconds – pounds). For example, if a lady CrossFit Games athlete shows up and completes the wall-balls unbroken in 4:58 (that’s 298 seconds), then power cleans 198#, her score would be 100.

Lowest score wins.

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