9.28.18 – CrossFit Bensalem
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9.28.18

28
Sep

9.28.18

CrossFit Bensalem – CrossFit WOD

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Warm-up

5 min Slam Ball Flow- Swithch Movements every 30 seconds:

Jumping Jacks

Slam Ball Deadlifts

Groiners

Slam Ball G2OH

Air Squats

Slam Ball Lunges

Samson Stretch Lunges

Slam Ball Front Squat

Kip Swings

Ball Slams

Skill

2 Rounds

5 Scap Pull Ups

5 Kips

5 BIG Kips

5 Kipping Pull Ups or Ring Rows

Weightlifting

Front Squat (4×8 )

Focus on position rather than load. No working set should be more than 70%

Metcon

Metcon (Time)

FOR TIME

15 Front Squats (135/85) (95/65)

30 C2B Pull-ups

15 Front Squats

30 Toes to Bar

15 Front Squats

30 C2B Pull-ups

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