10.8.18 – CrossFit Bensalem
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10.8.18

8
Oct

10.8.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

7min AMRAP

100m RUn

10 Groiners (hip stretch)

10 Med Ball Cleans

10 Ring Rows

:30 Plank Hold

Strength

3 SETS

1 Power Clean

1 Front Squat

1 High Hang Squat Clean

*Light loading to start. Build to workout weight by third set.

Metcon

Metcon (3 Rounds for time)

3 SETS

START A SET EVERY 6:00

400m Run

12 Burpee Over Bar

9 Squat Clean (155/105) | (115/75)

*Record time for all three sets.

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