5.24.17 – CrossFit Bensalem
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5.24.17

24
May

5.24.17

CrossFit Bensalem – CrossFit WOD

Warm-up

3 Rounds:

:30 Bottom of Ring DIp Hold

50m Single Arm HEAVY farmers carry

12 narrow push ups

Strength

Power Snatch (10 min EMOM)

1 rep every minute, starting at 60% and working up to 80-90%

Metcon

Metcon (Time)

4 Rounds

20 Single Arm KB/DB OHS (10 each arm)

15 Pull Ups

10 Burpees

Cash Out

1x100m Sprint, rest :30

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