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9.18.17

17
Sep

9.18.17

CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

20 Hanging Hollow/Arch Swings

10 Box Step Ups 30/24″

20 Hanging Hollow/Arch Swings

10 Box Jumps 24/20″

Weightlifting

Deadlift

Deadlift

10 reps @ 65 %1RM

8 reps @ 70%

6 reps @ 75%

4 reps @ 80%
Perform 3-4 sets starting with the bar for 6-10 reps each building up to your starting weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP- 12 min

3 Box Jumps

3 Toes to Bar

6 Box Jumps

6 Toes to Bar

9 Box Jumps

9 Toes to Bar

Rx: 30/24″

Scaled: 24/20″, Hanging Knees to Chest Raises

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