12.17.18 – CrossFit Bensalem
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12.17.18

17
Dec

12.17.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

Partner WU (Switch Back and Forth)

2 Rounds

Partner 1 – 10 Forward/Back Leg Swings Each Leg

Partner 2 – 6 Fire Hydrants Each Leg

2 Rounds

Partner 1 – 10 Tuck Jumps

Partner 2 – 10 Air Squats

2 Rounds

Partner 1 – :30 Pigeon Each Leg

Partner 2 – :30 Calf Stretch Each Leg

Metcon

Metcon (Time)

“FRAN-ish”

2 SETS

12-9-6

Thrusters (95/65)|(75/55)

Pull-ups

-Rest 2:00 Between Sets-

Weightlifting

Back Squat

Back Squat

3 x 3 @ 75% (moderate-heavy)

3 x 2 @ 80% (heavy)

*Work Quickly…Roughly based on 1RM

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