12.9.14 – CrossFit Bensalem
Call Us: (570) 236-4070

12.9.14

10
Dec

12.9.14

Announcements

HOLIDAY DEAL GIVE-A-GIFT/ GET-A-GIFT

Purchase Foundations for a friend or family member & get your following month FREE! 

– We’ll be participating in Mistletoe Mayhem at CrossFit 1155 on December 13th.

Sign up still available for teams of 2 (1 male/1 female), click here for more details, proceeds benefit Toys for Tots.

Those looking to carpool we’ll be meeting at CFB at 6:30am! 

– Paleo Challenge starts January 2nd, more details to follow.

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12.9.14

Warm Up

3 Rounds

30s Handstand Hold

8 Single Arm KB Rows (each arm)

Strength

Front Squat

5 @ Bar

5 @ Lt. Weight

3 @ 80%

3 @ 85%

3 @ 90%

WOD

3 Rounds

4 Bar Muscles Ups

Thrusters (75/135)

*Muscle Up Modifications

A) Banded Bar Muscle Ups

B) 2 Pull Ups + 1 Ring Dip 

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