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TGIF

December 1, 2017 | No Comments

586 CrossFit Asylum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row 250

5 Good Mornings

5 Stiff Leg Deadlifts

5 Scap Retractions

5 Ring Rows
1 min Low Back Smash

1 min Lat Smash

1 min Banded Hamstring Stretch

1 min Bowler Stretch

Skill Work

5 Kips

5 Push Away Pull-up (start with Chin over bar )

5 Kiping Pull-ups

WOD

Metcon (AMRAP – Reps)

AMRAP13

55 Pull-ups

55 Deadlifts 225/155

55 Cal Row

55 HSPU

Stretch





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