04.05.2019 – CrossFit Bensalem
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04.05.2019

5
Apr

04.05.2019

CrossFit Bensalem – CrossFit WOD

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Warm-up

Warm-up (No Measure)

4 Minutes of

Singles/Doubles/Rowing/Biking

For Quality:

25 wall balls

30 lunges

10 hand release push up

Weightlifting

15 Minute EMOM

1 dead lift + 1 hang squat clean + 1 push press

Increase weights accordingly

Metcon

Metcon (AMRAP – Rounds)

AMRAP 15 minutes of:

1 back squat, 1 push press, 1 deadlift

2 back squats, 2 push presses, 2 deadlifts

3 back squats, 3 push presses, 3 deadlifts

Etc.

Male: 145

Female: 90

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