8.1.18 – CrossFit Bensalem
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8.1.18

1
Aug

8.1.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

Round 1:

:30 jumping air squats

:30 KB sumo deadlift

:30 RKBS

:15/:15 single arm KB push press

200m Row

Round 2:

:30 wall balls (light weight)

:30 KB sumo deadlift high pull

:30 alt step-ups

:15/:15 single arm KB push press

200m Row

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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