2.11.16 – CrossFit Bensalem
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2.11.16

11
Feb

2.11.16

CrossFit Bensalem – CrossFit WOD

Warm-up

10 DUs

15 DUs

20 DUs

15 DUs

10 DUs

Aiming for UNBROKEN doubles. When you complete 10 STOP, reset then do your 15, same with the 20. If you mess up during the doubles and are aiming for unbroken you must start back at zero!

Weightlifting

Clean (See below)

warm up

5 @ 40% – Muscle Clean

5 @ 50% – Power Clean

5 @ 60% – Squat Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

“Up Down, Up Down, Up Down”

12 min AMRAP

10 Wallballs (14/20)

10 Plate to Overhead (25/45)

10 Box Jumps (20/24)

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