12.4.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

3 Rounds

10 Groiners

:30 Wall Sit

1:00 Bike/Row at East Effort

Weightlifting

Hang Clean (15:00 to build to a heavy hang squat)

Metcon

Metcon (AMRAP – Rounds)

12 min EMOM

Minute 1 – 24 Air Squats

Minute 2 – 16 Wall Balls (20/14)

Minute 3 – 8 Hang Squat Clean (95/65)

Cool Down

5:00 foam roll