7.17.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

5:00 Bike/Row

0:00-4:00 Pace

4:00-5:00 Sprint

Weightlifting

Snatch (10 min EMOM – 3 each min)

Increase weight if possible

Metcon

Metcon (Time)

Partner: 3 Rounds

30 OHS (95/65)

30 Pull Ups/60 Ring Rows