9.1.16 CROSSFIT WOD IN BENSALEM CROSSFIT WOD IN BENSALEM,FEASTERVILLE, SOUTHAMPTON, HUNTINGDON VALLEY AND WARMINSTER PA

By September 1, 2016wod

Warm up

Strength Dead Lifts : 10 , 6 , 4 warm up rep increase weight each set Then 6 X 1 100%
if you don’t know your 1 RM use this time to find it. 20 min cap.

15 min AMRAP

8 strict Pull Ups Scale Band or Jumping

8 burpee wall ball 20,14

12 C&P Alt ARMS (70) (50) (35) Your choice.

Cash out 500 meter row / stretch / mobility work

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