9.24.18 – CrossFit Bensalem
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9.24.18

24
Sep

9.24.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

6 min AMRAP (60% effort)

100m Run

6 DB Single Arm DL

6 DB Single Arm Hang Power Cleans

6 DB Single Arm Front Squat

6 DB Single Arm Strict Presses

*Perform all reps on the right side one round then all on the left the next. Continue this until the time cap is hit.

Weightlifting

Clean Complex

10 min EMOM

3 High Hang Power Cleans

3 Above Knee Cleans

3 Below Knee Power Cleans

*goal is to stay light/moderate and focus on bar path & breathing!

Metcon

Metcon (Time)

3 Rounds

400m Run

10 Power Cleans (155/105)

25 Push Ups

*15 min time cap

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