11.13.18 – CrossFit Bensalem
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11.13.18

13
Nov

11.13.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

3 min on bike or rower

Skill

Jump Rope Practice

Tabata (:20/:10)

Minute 1 – Single Unders

MInute 2 – Jumping Jacks

Minute 3 – Scissor Jumps

Minute 4 – Jogging Unders

Followed by 2 mintues max DUs

Metcon

Metcon (3 Rounds for time)

3 SETS

2 ROUNDS FOR TIME

20/15 Calorie Bike/Row

20 DB Push Press (50/35)

50 Double Unders (100 Singles)

-Rest 2:00 between sets-
*Score time for each set — Set 1, 2, 3

Cash Out

3 SETS

8/8 DB Bent Over Row

Max Rep RIng Rows

-Rest 1:30 between sets-

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