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8.17.18

16
Aug

8.17.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

10 rounds of bear complex

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Weightlifting

Power Clean

Every 20 seconds for 8 minutes complete 1 power clean @ 75%

Metcon

Metcon (AMRAP – Reps)

Complete 3 rounds of the following 4 minute AMRAP:

27/21 Calorie row

21 Power cleans

15 Burpee box jump overs (24/20″)

Rest 4 minutes between rounds.

Round 1: 115/80#

Round 2: 95/65#

Round 3: 75/55#

Each round is 63/56 reps. Start each AMRAP with the row.

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