5.15.17 – CrossFit Bensalem
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5.15.17

15
May

5.15.17

CrossFit Bensalem – CrossFit WOD

Warm-up

2 rounds AHAP

20 Med Ball over shoulder

200m Run

20 alternating Step Ups

Strength

3 Rounds – 1:30 rest

50m HEAVY DB/KB farmers carry

10 Weighted push ups (increase weight per round)

Pike seated Strict press (DB/KB – prefer KB due to stability purposes) 5×6-10

Single arm KBS 5×15 (palm down) -as heavy as poss

Metcon (Time)

Regionals 2017 workout #1
Run 1200m

Into 12 rounds

4 Strict HSPU (modify accordingly. Or with push up)

6 C2B (pull up/ring row, etc)

12 Air Squats

Time cap 20:00

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