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11.9.17

8
Nov

11.9.17

CrossFit Village Berwyn – CrossFit

Gymnastics

Muscle Up Prep

8 Rounds not for time:

5 single arm ring rows (2 sec pause at top) per arm

20 second hold at top of dip

Metcon

Metcon (Time)

12 rounds for time with a partner, only working while one partner is holding a plank on the low rings:

12 Toes-to-bar

12 KB Deadlifts

12 KB Swings

Alternate as needed.

Rx: T2B, 24/16 kg

Target: 14:00

Cap: 18:00

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