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12.18.17

17
Dec

12.18.17

CrossFit Village Berwyn – CrossFit

Warm-up

Coach teaches power clean drills and thrusters

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2 Rounds not for time:

10 Power cleans (PVC or barbell)

10 Thrusters (PVC or barbell)

10 Ring Rows

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2 Rounds not for time:

5 Pull-ups

5 Power cleans w/ weight

5 Thrusters w/ weight

Metcon

Complete “Fran”, rest 5 minutes, then complete Elizabeth. Score is time when you finish Elizabeth.

Fran time cap is 6 minutes.

Elizabeth time cap is 6 minutes.

Both workouts are meant to be sprints!

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

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