7.3.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

3 Rounds

2-3 sets

:30 Barbell OH Hold

15 Barbell shrugs

15 Barbell upright row

10 BB Hang Clean (pause at catch:reset)

10 Barbell RDL

Weightlifting

Clean (6 x 2 increasing weight )

should be tap & go

Deadlift (5 x 5 @ 60-75%)

Aim for tap & go

Core

3 Rounds

:30 weighted plank hold

12 V-ups

12 Sit ups/GHD