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9.3.17

2
Sep

9.3.17

CrossFit Village Berwyn – CrossFit

Weightlifting

Bench Press with 1/4 rep (E90 for 15 min for 5 reps)

Use 50% of 1RM Bench Press
Perform a regular bench press movement by lowering the bar to the chest, pressing it up 6-8″ above the chest, lowering it back down to your chest, and pressing it to full lock out to complete the rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

20 Medicine Ball Side Tosses(10 Each Side)

20 Step Ups (10 Each Leg)

20 1 Arm Ring Rows (10 Each Arm)

20 Lateral Lunges (10 Each Leg)

1 Lap Farmers inside the Box(2 KB)

Rx: 20/14#, 24/20″, 24/16kg

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