CrossFit Village Berwyn – CrossFit
Bench Press (5 reps at 75% 1RM, 3 reps at 80%, AMRAP)
Take 3-4 sets x 3-5 reps starting around 50% and build accordingly to first working set of 5 reps.
Warm-up (No Measure)
30 second stations with 1 minute rest between:
Power Clean 105/75
Focus on technique and going through full range of motion. Reps do not matter during this section. Use the 30 seconds at each station to prepare for the MetCon.
Metcon (AMRAP – Reps)
4 x 3 minute stations with 1 minute of rest between:
Box Jumps (24/20″)
Power Clean (135/95#)
Scaled: Step Ups or 20/16″, Hanging Knee Raises, 95/65#