9.20.19 – CrossFit Bensalem
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9.20.19

20
Sep

9.20.19

CrossFit Bensalem – CrossFit WOD

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Warm-up

3 Steady Rounds

12 Medball Cleans

8-12 Strict Pull Ups

:30 HS Hold

Weightlifting

Clean and Jerk (6×3 @ 70-75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

8 Thrusters 95/65lbs

8 HSPU

12 Ab mat Sit Ups

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