2.17.19 – CrossFit Bensalem
Call Us: (570) 236-4070

2.17.19

12
Feb

2.17.19

CrossFit Bensalem – CFB Barbell Club

Warm-up

Warm-up (No Measure)

EMOM for 12 mins

Cal Row

Plank hold

Jump Rope (Singles or Doubles)
Work for 50 secs and rest for 10 secs

Weightlifting

Comp 1 Complex

AMRAP E3MOM for 9 mins

1st Round of 3 mins

12 Deadlifts

9 Hang Cleans 95/65

6 Push Press

2nd Round of 3 mins

12 Deadlifts

9 Hang Cleans 105/75

6 Push Press

3rd Round of 3 mins

12 Deadlifts

9 Hang Cleans 115/95

6 Push Press
Complete amrap in the 3mins for each round

Metcon (AMRAP – Rounds and Reps)

AMRAP Ladder for 10 mins

2-4-6-8-10-12…..

Thrusters

Box Jumps
Thrusters (105/75)

Box height (24/20)

Leave a Reply