10.5.18 – CrossFit Bensalem
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10.5.18

5
Oct

10.5.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

Partner Warm Up (teams of 2):

1 Rounds (P2 is timer, P1 moves on bike/rower until P2 finishes)

P1: Bike/Row (easy/mod pace)

P2: Works through 2 sets of each…3 burpees between sets (10 reps, 3 burpees, 10 reps)

10 PVC Pass Through

10 PVC OH Squats

10 Behind the neck presses from bottom of squat

10 PVC Snatch Balances

10 Lunges (5 each)

Weightlifting

Overhead Squat (5 x 3 (with :03 slow lower))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10/10 Alt. Lunges

10 OH Squats (95/65) (75/55)

10 Toes to Bar

*Lunges are no load, step-forward

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