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4.11.18

10
Apr

4.11.18

CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

15 Minute EMOM

PVC Overhead squats

Single unders

Bear crawl

Row

KB Swings

Gymnastics

Ring Dips (5 sets of 5 reps)

-2 count at the top of dip

-Down

-2 count at the bottom of dip

-Up

Metcon

Metcon (Time)

For time:

10 Deadlift (225/185#)

20 Slamball (30/15#)

30 Chest-to-bar pull-ups

20 Slamball (30/15#)

10 Deadlift (225/185#)

Target: Sub 4:00

Cap: 8:00

Deadlift

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