9.20.18 – CrossFit Bensalem
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9.20.18

20
Sep

9.20.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

6:00 w/ empty bar

12 Leg Swings/each leg

10 Kip Swings

8 Deadlifts

6 Bent over Rows

Skill

EMOM x 8 MINUTES

Min 1 — 5-8 Pull-ups*

Min 2 — 5 TNG Deadlift (30X1)**

*Progress the pull-up as needed each min

**Building each set to workout weight

Metcon

Metcon (Time)

WORKOUT

FOR TIME

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155) | (185/135)

1-2-3-4-5-6-7-8-9-10

Bar Muscle-Up
Scale MUs to:

Kip to hips OR 1 Pull Up + 1 Push Up

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