11.15.19

CrossFit Bensalem – CrossFit WOD

View Public Whiteboard

Warm-up

3 Steady Rounds

8 DBL DB Front Squat

8 DBL DB Push Press

8 DBL DB Lunges Steps

Weightlifting

Back Rack Walking Lunge Steps AHAP

4×12

Metcon

Metcon (Time)

3 Rounds

30/18 Calories on AAB

20 DB Shoulder to OH 50/35s

5 Rope Climbs

Rest 3:00

Score = total time – 6:00