11.21.18 – CrossFit Bensalem
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11.21.18

21
Nov

11.21.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

With mod KB:

6 min AMRAP

100m Run

5/5 Single Leg RDL

5/5 Single Arm KB Swings

5 Inch Worms

:20 Hollow Hold

Weightlifting

Deadlift (5 x 5 )

Build 30-50lbs past your workout weight

Metcon

Metcon (Time)

FOR TIME

30-20-10

Deadlifts (225/155)

60-40-20

Sit-ups**

**RX+ = GHD if available or able

Cool Down

:30 Each Leg

Hip Flexor Lunge Stretch

Hip Flexor Lunge + Quad Stretch

Kneeling Hamstring + Calf Stretch

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