8.27.18 – CrossFit Bensalem
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8.27.18

27
Aug

8.27.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

9 min EMOM

min 1 – Row/Bike (athlete choice)

min 2 – Single Unders

min 3 – Plank

-1:00 transitition-

5 min AMRAP

3 Slam Balls

5 Ring Rows or Jumping Pull Ups

7 Wall Balls

Skill

1 Round for QUALITY

7 Front Squats

7 High Hang Muscle Cleans

7 Hang Power Cleans

Weightlifting

Hang Clean (8:00 to build to mod-heavy HSC)

Metcon

Metcon (Time)

Against 16:00 Clock

For time:

100 Doubles (1:30 attempts or singles)

75 Wall Balls (20/14)

50 Pull Ups (Jumping Pull Ups/ Ring Rows)

100 Doubles

*with remaining time build to a 1RM HSC .
Score = time, put HSC in WOD comments

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