12.14.18 – CrossFit Bensalem
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12.14.18

14
Dec

12.14.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

All movements done for an 8 count…

Single Arm Circles Forward each

Single Arm Circles Backward each

Arm Hugs (Over/Unders)

Torso Twists

Forward Folds with reach between legs

Forward Fold Windmills

Skill

EMOM x 10 MINUTES

Min 1 – Goat Movement #1

Min 2 – Goat Movement #2

*pick 2 gynmastic movements you want to improve on

Metcon

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Cool Down

3:00 foam roll

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