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9.6.17

5
Sep

9.6.17

CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

Deadlift

4 sets of 8 starting with the bar up to 50%

Banded Pull Ups and Dips

3 sets of 5 each
Do at your own pace.

Scaled: Use a stronger band than what you will workout with for the warmup.

Weightlifting

Deadlift

12 @ 60%

10 @ 65%

8 @ 70%

6 @ 75%
Unbroken for Rx

Metcon

Metcon (AMRAP – Reps)

10 min. AMRAP

Strict Pullups and Strict Dips.

Must finish with equal number.

Scaled: Banded Pull Ups & Banded Dips
i.e. you only do as many of one exercise as you can of the other. 4 pull ups, 4 dips. Total must be an equal number.

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