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6.11.17

10
Jun

6.11.17

CrossFit Village Berwyn – CrossFit

Metcon

Metcon (No Measure)

EMOM for 16 minutes

30 sec Battle Ropes (Move arms up and down repeatedly)

30 sec Plank Holds

30 sec Battle Ropes (Move arms side to side repeatedly)

30 Seated Russian Twists (each side= 1 rep, 15 per side)

Metcon

Metcon (Time)

5 Rounds for time

20 KB Floor Press (10 per arm)

20 Jumping Air Squats

200M Run

1 lap KB One Arm Farmer’s Carry (switch arms at the other door)

Rx:24/16kg

Scaled: 20/12kg

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