11.16.18 – CrossFit Bensalem
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11.16.18

16
Nov

11.16.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

6 min AMRAP

20 Mt. Climbers

10 Plate G2OH

5 Air Squats

Skill

w/ Empty Bar:

8 Hang Power Snatch

8 Ring Row/Jumping Pull Ups

8 Power Snatches

8 Jumping Pull Ups

8 OH Squat

8 Knees 2 Chest/ Toes 2 Bar

8 Thrusters

Metcon

Metcon (3 Rounds for reps)

AMRAP x 5 MINUTES

21-15-9

Power Snatch (75/55)

Pull-ups

-Rest 5:00-

AMRAP x 5 MINUTES

21-15-9

OH Squats (75/55)

Toes to Bar

-Rest 5:00-

AMRAP x 5 MINUTES

21-15-9

Thrusters (75/55)

Burpee

-Rest 5:00-

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