1.9.19

CrossFit Bensalem – CrossFit WOD

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Warm-up

2 minute Banded leg stretches (each leg – focus on hamstring)

-then-

15 kang squats with a PVC

-then-

3000m Partner Row (light pace -switching every 500m)

partner not rowing is performing 20 cat cow stretches

Skill

Deadlift Review then build to weight

Metcon

Metcon (Time)

21-15-9 reps for time of:

Deadlifts (225/185)

Burpee Over Bar

Abmat Sit Up