Challenge/Foundations, CrossFit Village Berwyn – CrossFit
Warm-up (No Measure)
10 rounds of 10 seconds down squat therapy.
After round 5 and round 10 complete fire-hydrants.
To prepare for the weight-lifting complex, complete 10 reps with the empty barbell.
Take 15 minutes to build into the complex, 1 high hang snatch, 1 hang snatch, 1 overhead squat.
Complete 3 rounds for time:
7 pull ups
Then row 50/30 calories
(Complex, row, complex, row, complex, row)