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7.30

29
Jul

7.30

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

16 Minute EMOM

1. Couch Stretch

2. Air squats (30 seconds)

3. Cosack squats

4. Ring rows

Weightlifting

Back Squat (Take 20 minutes to find a heavy triple)

Metcon

Metcon (Time)

3 rounds for time

10 Front Squats (from the floor)

20 Chest-to-Bar pul-ups

50 Double unders

Rx: 135/95#

Time cap of 9:00

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