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4.20

19
Apr

4.20

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

VILLAGE ALERT!

Don’t forget to come by tomorrow (4/21) for our big Members Appreciation Event! We will be here from 10:30am-12:30pm and will have food, vendors and products for you to try out on site. Vendors include Valley Forge Running company, 31 Gifts, Pour Richard’s Coffee, KBKitchen and more. We will have weightlifting shoes for you to try on as well. The raffle will happen at 11:30am. We hope to see you there!

Warm-up

Warm-up (No Measure)

3 rounds not for time

(15 minute time cap)

100 single-unders

250/200m Row

25 KB Swings

1 minute forward leaning rest on rings

Weightlifting

Bench Press (5x max AMRAP)

Five rounds of max reps of bench press at 40%. Rest 1 minute between each round

Metcon

Metcon (Time)

Accumulate 100 reps of shoulder to overhead.

Time Cap: 10 minutes

Rx: 115/75#

Every time you drop the bar, run one lap around the building.

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