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3.30.18

28
Mar

3.30.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

Take 15 minutes to complete 3 rounds of the following:

10 Windmills (with or without kettlebell)

20 Cosack Squats

10 Barbell Power Cleans

Row 250/200 m

Weightlifting

Bench Press

Complete as many reps as possible in one minute of bench press at 30% of your one rep max. Rest 1:30. Repeat 4 times (5 total rounds)

Metcon

Metcon (Time)

Complete 9-7-5 reps of the following:

Squat snatch @75% of 1RM

Bar Muscle Up

Cap- 8:00

Scale wth lighter weights (should be singles, not touch an go), and seated banded ring muscle-ups.

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