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10.19.18

18
Oct

10.19.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds, not for time:

1:00 OH KB Carry per Arm

20 Walking Lunges

6 Burpees Box Jump Overs with a Smooth Spin Step-down

Weightlifting

Shoulder Press (6 Sets to Build to a Heavy Set of 3)

Bulgarian Split Squat (6 Sets of 6 Reps per Leg)

With back loaded weighted, elevate back foot on bench then perform Squat.
Feel free to load with lettlebells or dumbbells in place of a barbell

Metcon

Metcon (Time)

For Time:

800 Meter Run

21 Power Cleans (155/105)

400 Meter Dumbbell Run (50/35#)

21 Box Facing Burpee Jump Overs (24/20#)

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