11.7.18 – CrossFit Bensalem
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11.7.18

7
Nov

11.7.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

9 min EMOM

min 1 – :45 step ups

min 2 – :20 hang from pull up bar + :20 up/downs

min 3 – :45 shuttle sprints

Metcon

Metcon (AMRAP – Rounds)

EMOM x 12 MINUTES

Odd – 8 Power Cleans (155/105)

Even – 2 Rope Climbs*

-Rest 4:00-

EMOM x 12 MINUTES

Odd – 100m Run

Even – 12 Burpee Over Bar

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