Call Us: (610) 722-0240

10.31.18

30
Oct

10.31.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

20 Cat Cows

20 KB Swings

2 Rounds:

5 Clean Pulls (deadlift with butt low)

5 Power Cleans

5 Hang Power Cleans (from below the knee)

5 Minutes to Build Power Clean to 50%

Weightlifting

Every 12 seconds for 6 minutes, complete one rep at 55-65%

Power Clean (30 x 1 )

Metcon

Metcon (AMRAP – Reps)

3 Min AMRAP:

12/9 Calorie Row

9 Power Cleans (95/65)

Rest 4 Minutes

3 Min AMRAP:

12/9 Calorie Row

7 Power Cleans (115/75)

Leave a Reply