MFT #1689 – CrossFit Bensalem
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MFT #1689


MFT #1689

CrossFit Bensalem – CFB Barbell Club

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Warm-up (No Measure)

Warm UP

10 mins

3 Rounds

12 HS Shoulder Taps or 12 High Plank Shoulder Taps

250m row

6 Strict Ring Dips

Clean & Jerk TNG

Power Clean to Push Jerk

Touch and Go

*Choose a weight that you can cycle fast. Don’t be afraid to build weight if possible. Rest as needed between sets.

*17 min Time Cap

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

5 Cleans 150/100lbs

10 Ring Dips

15/10 Calorie Row

Rest 3 mins

AMRAP 12 minutes

15 power Cleans (135/95)

9 Push, Split or Squat Jerk (135/95)

6 Front Squat (135/95)
*Go hard on the Cleans and Ring Dips. Think about unbroken sets with that kip throughout if possible. The Row pace should be solid, but allow you to continue working beyond it. It’s the reset point.

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