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8.1.18

31
Jul

8.1.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

12 Minute EMOM

1) 8 power cleans

2) 8 front squats

3) 8 squat cleans

4) 30 second plank hold

Weightlifting

Take 20 minutes to build to a heavy power clean + squat clean complex. These are not touch-and-go, but should be within 10 seconds of each other.

Power Clean

Squat Clean

Metcon

Metcon (1 Rounds for time)

Complete 6 rounds, starting a new round every 3 minutes. Always start with the row.

400/300 m Row

3 power cleans

3 squat cleans

Rx: 115/80#

Score you will enter will be the time it took you to complete your slowest round.

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