9.21.15 – CrossFit Bensalem
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9.21.15

21
Sep

9.21.15

CrossFit Bensalem – CrossFit WOD

Warm-up

3×10 Ring Rows

Weightlifting

Back Squat (5 @ 40%, 5 @50%, 5 @ 60%)

use 1RM + 5/10#s

Metcon

Metcon (3 Rounds for reps)

3 Minute AMRAP

5 Thruster 135/95

5 Pull-Ups

2 Minute Rest

3 Minute AMRAP

5 Thruster 95/65

5 Pull-Ups

2 Minutes Rest

3 Minute AMRAP

5 Thruster 75/55

5 Pull-Ups

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