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8.10.18

9
Aug

8.10.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

16 Minute EMOM

1. Couch Stretch

2. Air squats (30 seconds)

3. Cosack squats

4. Ring rows

Weightlifting

Front Squat

Build to a heavy triple

Metcon

Metcon (2 Rounds for reps)

Complete 2 five minute AMRAPS, with 5 minutes of rest between:

5 minute AMRAP

15, 12, 9

KB Swings

Front Squats

Rx: 24/16 kg ; 135/95 #

Rest 5 minutes

5 minute AMRAP

15,12,9

KB Swings

Front Squats

Rx: 24/16 kg; 115/85 #

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