Veteran’s Day 2015 – CrossFit Bensalem
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Veteran’s Day 2015

11
Nov

Veteran’s Day 2015

CrossFit Bensalem – CrossFit WOD

Warm-up

Metcon (Time)

Max Plank Hold

Weightlifting

Push Press (Warm Up, 3 @ 70%, 3 @ 80%, 3+ @ 90%)

Metcon

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here

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