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4.9.18

8
Apr

4.9.18

CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

15 minute EMOM of:

Banded good mornings

Plank w/ shoulder tap

Banded side step

Dead bug (upside-down bird-dogs)

Air squats

Weightlifting

Back Squat (3×5)

Complete 3 x 5 at 65%. Then complete one set of AMRAP, but leave 2-3 in the tank.

Metcon

Metcon (Time)

3 rounds for time of:

10 Hang power snatch (95/65#)

20 Pull-ups

Rest 1:1 between rounds.

Pick a weight that you can do unbroken.

Time will be your slowest round.

Hang Power Snatch

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