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8.3.18

2
Aug

8.3.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

Row 250m

10 high hang power snatch

2 rounds

Row 200m

10 hang power snatch at the knee

2 rounds

Row 150m

5 full squat snatches

Weightlifting

Snatch High Hang + Hang Snatch + Full Snatch

Take 15 minutes to work to a heavy single of this three position complex. Barbell only touches the floor after the second hang snatch.

Metcon

Metcon (Time)

Complete for time:

150 KB Swings

Every minute on the minute, including 0:00, complete 8 bent-over barbell rows.

Rx: 24/16 kg, 95/65#

Time cap is 12:00

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