5.19.17 – CrossFit Bensalem
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5.19.17

19
May

5.19.17

CrossFit Bensalem – CrossFit WOD

Warm-up

3 rounds

:30 Rope Slam

:30 Rig Hang

:30 Nose to wall HS HOLD

:30 Sit in bottom of squat

Weightlifting

1 PC+2 Squar Cleans +1 Push Jerk

– build up to a heavy

Deadlift

4×10 at 50% 1 RM

Metcon

10 minute AMRAP

10 alt KB SWINGS

15 squat jumps

20 AMSU

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