4
Dec
12.4.18
CrossFit Bensalem – CrossFit WOD
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