Call Us: (610) 722-0240

WOD

13
Nov

11.14.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Bundle up!

Warm-up

Warm-up (No Measure)

Move for 12 minutes:

25 Plate Hops

:30 Plank

10 Suitcase Deadlift/side

:30 OH KB Carry/arm

Metcon

Metcon (AMRAP – Reps)

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/85#)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800 Meter Run, Max Power Snatch (95/65#)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400 Meter Run, Max Thrusters (75/55#)

Or you could row. 500 m row for every 400 m of rowing.

1 2 3 555