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Lego

October 12, 2017 | No Comments

586 CrossFit Asylum – CrossFit

Warm-up

Warm-up (No Measure)

Zombie Warm up

The area between the Boxes and the Rack is the area. The Coach will be the first zombie once a person is tagged they become a Zombie and can only Bear Crawl to tag other people. You are a Zombie for the rest of the game.

If everyone is tagged before the 10 min cap the Game will Start again.
1 min Low Back Smash

1 min Hamstring Smash

1 min Banded Hip Opener

WOD

Metcon (Time)

Deadlifts 225/155

Slams 20/10

1-10-1

Skill Work

Rope Climb

Metcon (Time)

30-20-10

3-2-1

GHD Sit-ups

Rope Climbs

Stretch





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