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8.29.18

28
Aug

8.29.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

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.

Weightlifting

Take 15 minutes to build into the complex, 1 high hang snatch, 1 hang snatch, 1 overhead squat.

High-Hang Snatch

Hang Snatch

Overhead Squat

Metcon

Metcon (Time)

Complete 3 rounds for time:

7 thrusters

7 pull ups

7 burpees

Then row 50/30 calories

(Complex, row, complex, row, complex, row)

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