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7.9.18

8
Jul

7.9.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Weightlifting

Warm-up (No Measure)

2 rounds

10 air squats

20 hollow rocks

2 rounds

10 waiter squats per arm

20 arch rocks

Back Squat (5×5)

Work above 55% but below 80%

Metcon

Metcon (Time)

3 rounds for time

400 m run

21 KB swings

12 pull ups

Rx: 24/16kg

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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