11.13.15 – CrossFit Bensalem
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11.13.15

13
Nov

11.13.15

CrossFit Bensalem – CrossFit WOD

Warm-up

5×5 Tire Flips

Weightlifting

Bench Press (Warm Up, 5@75%, 3@85%, 1+@95%)

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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