11.9.18 – CrossFit Bensalem
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11.9.18

9
Nov

11.9.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

10 min AMRAP

5 Dual KB Clean

5/5 Filly Z Press (seated is ok)

20 Dual KB Hollow Kicks

25 ft Quadruped Crawl

25ft Broad Jumps

Metcon (Time)

FOR TIME

60 Slam Ball (30/20)

40 Pull-ups

20 Box Jump (30/24″”)

200m KB Front Rack Carry

20 Box Jump (30/24″”)

40 Pull-ups

60 Slam Ball (30/20)
RX+ Slam Balls = 40/30

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