6
Dec
12.6.18
CrossFit Bensalem – CrossFit WOD
Warm-up
AMRAP x 9 Minutes
10 Single Leg RDL’s w/ light DB each leg
10 Alt. Step-ups
:15 High Knees
:15 Butt Kickers
Weightlifting
Deadlift (Build to a heavy 3rm)
Metcon
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″