8.6.18 – CrossFit Bensalem
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8.6.18

6
Aug

8.6.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

1 min at each station (w/ partner):

A) Jump Rope – 1 partner jumps, the other holds bottom squat. Alternate every 20 singles.

B) Partner Jump Overs, alternate every 5 reps

C) Partner Wall balls

D) Box Jump Overs (alternating)

E) Synchronized Burpees

F) Rig Hang (if either partner falls, 10 air squats then back to hold)

Metcon

Metcon (Time)

4 Rounds

800m Run

15 Burpees

15 DB Squat Cleans (50/35)

Cool Down

Lower Body Cool Down:

– Staddle

– pike

-Achilles stretch

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