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11.04.17

3
Nov

11.04.17

CrossFit Village Berwyn – CrossFit

Hey there folks, starting this week we have a couple new twists to the programming:

1) We are going to spend the next 8 weeks focusing more on the Olympic lifts, and less on strength. Get ready to hit a lot of complexes, hear the words “hit it with your thighs/hips”, and take on some new PRs!

2) Instead of listing a scaled weight, we are going to put goal and cap times on most workouts. The intent is to help people know what we are thinking for each workout, and let you all decide if maybe you went too light or too heavy.

Let us know if you have any questions!

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

Run 200 m

10 Shoulder to overhead Rx: 95/65#

-Rest 5 minutes-

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

Row 250 m

10 Wallballs

Rx: 20/14#

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