11.11.19 – CrossFit Bensalem
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11.11.19

11
Nov

11.11.19

CrossFit Bensalem – CrossFit WOD

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Warm-up

4 Steady Rounds

10 Heavy Wallballs

12 OH Walking Lunge Steps w/ Empty Bar

Metcon

Metcon (Time)

3 Rounds

50′ Over Hand KB Walk (25 each side)

25 Wallballs 20/14lbs

50′ HS Walk

12 Minute Cap

** Sub HS walk with 5 wall walk***

Metcon

Metcon (2 Rounds for reps)

AMRAP 5 Minutes

10 DB Snatch 35/25lbs

5 Pull Ups

1:00 Rest

AMRAP 7 Minutes

15 DB Snatch (35/25)

5 Chest to bar

Sub C2B for double pull ups or tripple ring rows

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