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7.20.18

19
Jul

7.20.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

12 Minute EMOM

Row

Hollow Rocks

Lunges

Weightlifting

Weighted Step-ups (3 rounds of 20 reps)

Use dumbbells and 20/16 box.

Dumbbell Curls (3×20)

Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.

Metcon

Metcon (Time)

For time:

50 Clean and Jerks

EMOM complete 5 toes to bar

Rx: 135/95#

Cap: 12:00

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