12.3.18 – CrossFit Bensalem
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12.3.18

3
Dec

12.3.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

8 min AMRAP

30 Singles

5 Burpees to tall Jump

5 Scap Pull Ups

-shake out & rest-

3-5 Strict Pull Ups

:10 Over the Bar Hold

25′ Low Butt Bear Crawl

Skill

10:00 Handstand Work

Metcon

Metcon (Time)

3 SETS

50 Double Unders

20 DB Push Press (50/35)

50 Double Unders

:30 HS Hold (wall)

-Rest 1:00-

3 SETS

10/8 Calorie Row

20 Ring Rows

10/8 Calorie Row

10 Bar Muscle-Up

-Rest 1:00-

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