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4.12.18

11
Apr

4.12.18

CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

15 minutes or 5 rounds NFT, whichever comes first:

10 KB Deadlift (R)

10 KB Deadlift (L)

10 KB Swing (R)

10 KB Swing (L)

10 KB Push Press (R)

10 KB Push Press (L)

Row 250/200 m

Gymnastics

Complete the following 5 times:

10 Laying (lying? who knows…) leg raises

5 Strict toes-to-bar

5 Hollow-Arch Swings

5 Toes-to-bar or Hanging leg raises

Metcon

Metcon (Time)

Complete 5 round for time of:

15 KB snatches (R)

15 KB snatches (L)

15 Box jumps

Rx: 24/16kg, 24/20″

Target- Sub 12:00

Cap- 15:00

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