Call Us: (610) 722-0240

12.20.17

19
Dec

12.20.17

CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds not for time:

10 Fire hydrants per side

10 Air squats

10 PVC Presses

+

2 Rounds not for time:

Row 250/200 m

10 Sumo deadlift high pulls (PVC or bar)

+

1 Round not for time

Row 250/200 m at expected Metcon pace

15 wall balls

Metcon

Metcon (Time)

4 Rounds for time:

Row 500/400m

21 Wallballs

21 Sumo Deadlift High Pulls

-rest 1:00-

Score is total time.

Rx: 75/45#

Cap is 5:00 per round.
Plan to have two heats, with the second heat starting at the 2:00 mark. Athletes should pair up with someone with similar abilities.

Leave a Reply