12.14.17 – CrossFit Bensalem
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12.14.17

14
Dec

12.14.17

CrossFit Bensalem – CrossFit WOD

Warm-up

Squat Warm Up

Weightlifting

Back Squat (2×10 @ 75-85%, build up to this w/ 3-4 sets)

Strength

5 Rounds

50ft front rack walking lunge (B.B. only)

20 elevated ft together squats (put heels on ab mat or 10# plate and hold a KB at chest level)

Metcon

2k Row (Time)

Max Effort 2k Row

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