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12.03.18

2
Dec

12.03.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for time:

:30 Wall Sit

10 Air Squats w/ Band around knees

20 Push-up Planks, with slow shoulder tap

Weightlifting

Front Squat (4 Sets of 8 Reps)

Each rep should take 4 seconds on the way down.

Metcon

Metcon (AMRAP – Reps)

Complete 3 rounds of the following, resting 3 minutes between rounds:

2:00 AMRAP:

7 Power Cleans (115/85#)

14 Wallballs (20/14#)

Max Burpees Box Jump-overs (24/20#)

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