1.22.18 – CrossFit Bensalem
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1.22.18

22
Jan

1.22.18

CrossFit Bensalem – CrossFit WOD

Warm-up

3 Rounds

50m Bell up walk (as heavy as possible)

50m bear walk

Weightlifting

Split Jerk (5 x 10 @ 70%)

if no max, work up to a heavy 3rm

Metcon

Metcon (Time)

12 Squat Clean Thrusters (135/95)

50 ft handstand walk or 8 wall walks

9 Squat clean thrusters (135/95)

50 ft handstand walk or 8 wall walks

6 Squat clean Thrusters (135/95)

50 ft handstand walk or 8 wall walks

3 Squat clean Thrusters (135/95)

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