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CrossFit Village Berwyn – CrossFit


Alternate each movement, every minute on the minute for 12 minutes.

Lateral Bounding (20)

Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.

Immediately push off and extend, attempting to bound to the side as far as possible.

Upon landing, immediately push off in the opposite direction, returning to your original start position.

Toes-To-Bar (10)

Rx: T2B

Scaled: Knees to elbows


Metcon (Time)

4 Rounds:

One lap of the building (holding slamball in a bear hug at your chest) (30/20#)

25 KB Swings (24/20 kg)

10 HSPU (35’s and Ab Mat are Rx)

Rx: 30/20# slamball, 24/20kg KB, 35# plates and 1 Ab Mat

Scaled: 20/10# slamball, 20/12kg KB, feet on box HSPU

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