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10.16.17

15
Oct

10.16.17

CrossFit Village Berwyn – CrossFit

Weightlifting

Front Squat (5 sets x 3 reps)

Take 8-10 minutes to build up to 90%, and then take 15 minutes to perform 5 sets of 3 reps at 90% of your 1 RM front squat

Metcon

Metcon (AMRAP – Reps)

Complete the following every minute on the minute for 16 minutes:

1) 10 KB snatch left + 5 burpees

2) 10 KB snatch right + 5 burpees

3) 10 OH Lunges left arm (alt. legs) +5 burpees

4) 10 OH lunges right arm (alt. legs) + 5 burpees

RX24/16, scaled 8+5 burpees 16/10 kg

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