12
Feb
2.12.19
CrossFit Bensalem – CrossFit WOD
Warm-up
10 Minute Warm Up
2 min singles
8 minute band stretching
Weightlifting
Every 90 seconds for 12 Minutes (8 sets)
1 Snatch Pull – 1 Power Snatch – 1 Hang Squat Snatch
*increase weight each set as long as form was maintained on the prior set!
Metcon
Metcon (Time)
4 rounds for time of:
30 sit-ups
30 hip extensions
100-ft. handstand walk
20 min cap