10.12.18 – CrossFit Bensalem
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10.12.18

12
Oct

10.12.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

With a partner accumulate 40 cals on bike or rower. Partner not working hold plank or hollow position, switch every 10 cals

Strength

EMOM x 12 MINUTES

Min 1-4 – 5 Hang Power Snatch

Min 5-8 – 3 Hang Power Snatch

Min 9-12 – 1 Hang Power Snatch

*Add weight every 4:00

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

30 Alternating Lunges

25 Push-ups

15 Knee 2 Elbow

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