1.11.19 – CrossFit Bensalem
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1.11.19

11
Jan

1.11.19

CrossFit Bensalem – CrossFit WOD

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Warm-up

2 Rounds For Quality

20 Jump Squats

10 PVC OHS

30 Jumping Jacks

-then-

10 Minute EMOM

1 – 12 DB PP ( 6 each arm – moderate weight)

2 – 12 DB Snatches

Skill

OHS Review

Weightlifting

Overhead Squat (3-3-3-3-3)

Warm up to 50-65%. First set of three should be at 65-70% then increasae weight accordinly

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