11.14.18 – CrossFit Bensalem
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11.14.18

14
Nov

11.14.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

8 min AMRAP

20 Jumping Jacks

15 KB SDHP

10 KB Gob Squats

5 KB Glute Bridges

-then-

5 min Flow-bility

Weightlifting

Clean (5 x (1+1+1))

CLEAN COMPLEX

5 SETS

Above the Knee Power Clean

High Hang Squat Clean

Hang Squat Clean

Metcon

Metcon (Time)

FOR TIME

10-8-6-4-2

Hang Squat Clean (185/125)

*Run 200m after every set

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