7.09.19 – CrossFit Bensalem
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7.09.19

9
Jul

7.09.19

CrossFit Bensalem – CrossFit WOD

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Warm-up (No Measure)

2 Rounds

15 Calorie Row

15 Empty Bar OH Squats

:15 Ring Support Hold

Split Jerk

Pause Split Jerk 5×3
Perfect reps only. Pause for 2 seconds in the dip and for 2 seconds in the receiving (split) position.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

3 Chest to Bar Pull Ups

6 Overhead Squats 95/65lbs

9 Calorie Row

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