10.11.18 – CrossFit Bensalem
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10.11.18

11
Oct

10.11.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

In teams of 2:

200 Singles

10 Lunges

40/30 Cal Bike/Row

20 (each) synchro Bicep curls

10 Synchro High Five Push Ups

Strength

2 ROUNDS FOR QUALITY

10 Single Arm Strict Press (each arm)

10 KB Upright Row (heavy)

10 Strict Dips

10 Single Arm RIng Rows (each arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20 Air Squats

15 Wall Ball (20/14)

10/8 Calorie Bike/Row

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