1.11.18 – CrossFit Bensalem
Call Us: (570) 236-4070

1.11.18

11
Jan

1.11.18

CrossFit Bensalem – CrossFit WOD

Warm-up

CORE WARMUP

4x

Rig “L” hold or knees to chest, etc :30

10 Leg Lifts ( No swinging – all controlled, modify accordingly)

20 Med Ball V-Up (use a weight that is tolerable)

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

30 Dub

20 Hang Clean (135/105)

30 Dub

10 HC (155/115)

30 Dub

Max HC (185/135)
Score is amount of max HC

Cash Out

3 Rounds

50ft Front Rack Kb walking lunges

50m OH KB waiter carry

Rest 1:00 between Rounds

Leave a Reply