1.23.18 – CrossFit Bensalem
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1.23.18

23
Jan

1.23.18

CrossFit Bensalem – CrossFit WOD

Warm-up

10 min aerobic work. Row, run, jump rope, bike, etc.

mix it up, etc

Weightlifting

2 cleans + Push Press + Push Jerk

– work up to a heavy

Metcon

Metcon (Time)

AQAP

60 Cal Row

50 TTB

40 alt dB snatches (50/35)

30 burpee over DB

20 C2B (RX+ = Muscle Up)

Cash Out

Optional Extra Work:

3 Rounds

:30 L rig hold

1:00 Low Plank

25 V ups

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