10.10.18 – CrossFit Bensalem
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10.10.18

10
Oct

10.10.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

6 min AMRAP

20 Mt. Climbers

10 V-Ups

8 Ring Rows

6 Barbell Straight Legged DL

Skill

8 Banded PVC Push Down

8 Partner Hollow Holds w/ PVC

8 Hollow/ Release on Rig

8 Kips

8 BIG Kips

8 Hips to Rig

Metcon

Metcon (Time)

21-15-9

Pull-up

Deadlifts (225/155) | (185/125)

-No Rest-

15-12-9

Bar Muscle-up

Deadlifts (225/155) | (185/125)
*Scale rep scheme in first couple to 15-12-9 and then 12-9-6 in second couplet if needed

Cash Out

2 ROUNDS

20 Tuck-ups

:30 Hollow Hold

20 Ab Mat Sit-ups

:30 Plank

-Rest as Needed-

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