6.28.18 – CrossFit Bensalem
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6.28.18

28
Jun

6.28.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

3 Rounds

10 Inch Worm Push-ups

10 Side-Lunge (Alt.)

10 Romanian DL w/ Barbell (add load ea./rd)

Weightlifting

Deadlift (12 mins to build to a heavy set of 3)

aim should be for tap & go

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Deadlifts (315/205)

3 Bar Muscle Ups (scale to 6 C2B or Pull Ups & 6 Ring Dips)

Core

If time allows or extra work:

3 Rounds

20 Flat-to hollow

:30 Side plank (each side)

:30 Low plank

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