9.26.18 – CrossFit Bensalem
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9.26.18

26
Sep

9.26.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

5 min AMRAP

3 Up/Down

5 Plate Good Mornings

7 Plate G2OH

Weightlifting

10 min EMOM

min 1 – Row*

min 2 – 3 Burpee Over Bar + 5 Deadlifts**

*Gradual increase in pace each round

**Loading should be significantly heavier than workout weight for all 5 rounds

Metcon

Metcon (AMRAP – Reps)

Three Parts

Part 1:

6 Sets @ Max Effort

:30 Max Cal Row

-rest 1:00 between sets-

Part 2:

6 Sets @ Steady Effort

:30 Max Deadlifts (185/125)

-rest 1:00 between sets-

6 Sets @ Max Effort

:30 Burpee Over Bar

-rest 1:00 between sets-

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