12.11.18 – CrossFit Bensalem
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12.11.18

11
Dec

12.11.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

3 Rounds

10 Banded Squats (band or hip circle above knees)

:30 Goblet Squat Hold

5 Cat/Cows

5 Hip Circles Each leg

Strength

Front Squat (5-3-1-1-1)

*5 moderate

*3 moderate-heavy

*1s build to heavy

Metcon

Metcon (AMRAP – Rounds)

EMOM x 20 MINUTES

Minute 1 – 18/14 Calorie Row

Minute 2 – 15 DB Front Squats (50/35)|(35/20)

Minute 3 – 10 Up-Down + Box Jump Over

Minute 4 – Rest

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