12.10.18 – CrossFit Bensalem
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12.10.18

10
Dec

12.10.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

EMOM x 9 Minutes

Min 1 – Try Both! Running Unders + High Knee Unders

Min 2 – 1 TGU each arm

Min 3 – 10 Push-ups + :30 plank in top of push-up

Weightlifting

Split Jerk (5-3-1-1-1)

*5 moderate

*3 moderate-heavy

*1s build to heav

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 Minutes

200M Run

8 Shoulder to OH (155/105)

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