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9.13.17

12
Sep

9.13.17

CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Overhead Squat w/ WB 20/14#

10 Ring Push Ups

10 Barbell Rows 45/30#

10 Barbell Upright Rows 45/30#
Go at your own pace and focus on full range of motion and form.

Weightlifting

Back Squat (5×5)

Do 3-4 sets of 5 reps starting with the bar and work up to your 70% 1RM for your 1st work set of 5. and increase as form and technique allow.

Metcon

Metcon (Time)

36-27-18-9

Barbell Curls

Ring Dips

KB High Pulls

Push-ups

Rx: 45/30# Bar, 24/16 kg

Scaled: 30/20#, 16/10 kg

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