11.27.18 – CrossFit Bensalem
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11.27.18

27
Nov

11.27.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

9:00 EMOM

min 1 – Bike/Row

min 2 – 20 Plate Hops + Calf Stretch

min 3 – Step ups

Extended Warm Up

Round 1: 25m Bird Peckers→ 25m Toy Soldiers→ 20 Step-ups (20″)

Round 2: 25m Elbow-to-Instep → 25m High Knees → 10 Box Jumps (20″)*

Round 3: 25m 3 & Touch → 25m Butt Kickers → 5 Box Jumps (24″/20″)*

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

800m Run

30/24 Calorie Bike

25 Box Jumps (24″/20″)

(25:00 Time Cap)

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