12.28.18 – CrossFit Bensalem
Call Us: (570) 236-4070

12.28.18

28
Dec

12.28.18

CrossFit Bensalem – CrossFit WOD

View Public Whiteboard

Warm-up

6:00 Flow AMRAP

10 Alt. Groiners

25’ Bear Crawl

10 Yoga Push Ups

25’ Duck Walk

10 High Jumping Air Squats

*Barbell specific warm-up in the notes

Weightlifting

Clean and Jerk (20:00 to build to a heavy 1rm)

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

10 Squat Cleans (115/80)

30 AbMat Sit-ups

Leave a Reply