10.4.18 – CrossFit Bensalem
Call Us: (570) 236-4070

10.4.18

4
Oct

10.4.18

CrossFit Bensalem – CrossFit WOD

View Public Whiteboard

Warm-up

2 Rounds

200/150m Row

10 Banded Push Ups

10 Ring Rows

-:30 Rest-

2 Rounds

100m Run

10 Box Dips

10 Banded Lat Pull Downs

Skill

4 Rounds

:20 on/:10 off

Top of the Ring Hold

Bottom of the Ring Hold

Metcon

Metcon (No Measure)

EMOM x 20 MINUTES

Min 1 & 2 — 20/18 Cal Row + AMRAP Ring Dips

Min 3 & 4 — 200m Run + AMRAP Strict Pull-up

*2:00 window for each working period

Cash Out

3 SETS

30/30 Flutter Kicks (plate held at lockout)

30/30 Russian Twists

*Kicks should be controlled and intentional — 6″” off ground, legs extended

Leave a Reply