7.30.18 – CrossFit Bensalem
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7.30.18

30
Jul

7.30.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

3 min AMRAP (w/ light pair of plates 2.5s or 5s)

9 Up Downs

6 Glute Bridges

3 Push Ups

-1 min Rest-

3 min AMRAP (w/barbell)

9 Deadlifts

6 Hang Muscle Cleans

3 Back Squats

Weightlifting

Back Squat (15 mins to build to a heavy 3 rep)

this is NOT 3 rep max…focus on going heavy but maintaining proper mechanics, rest approx 2-3 mins between sets

Metcon

Metcon (Time)

30-20-10

Back Squats (135/95)

15-10-5

Bar Muscle Ups (scale to jumping bar MU or burpee pull ups)
back squats should be unbroken each set, this will be challenging but keep pushing and scale accordingly!

*12 min time cap

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