11.20.15 – CrossFit Bensalem
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11.20.15

20
Nov

11.20.15

CrossFit Bensalem – CrossFit WOD

Warm-up

1000m Row (Time)

Max Effort 1000m Row

Weightlifting

Dealer’s Choice

Warm Up

4 x 5 @ 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

“11.4”

10 Min AMRAP

60 Burpees

30 Overhead Squats (90/120)

10 Muscle Ups
If scaling OHS should be HEAVY!

Scaled Muscle Ups = 3 Ring Rows + 3 Ring Dips

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