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January 9, 2018 | No Comments


586 CrossFit Asylum – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Row For 1 min

5 Pull-ups

10 Push-ups

15 Squats

5 Kip Swings

2-3 Kipping Pull-ups

5 Good Mornings

5 Behind the neck Presses

5 Front Squats

Rest

5 Thrusters
1 min Ant Delt Smash

1 min Bully Stretch

1 min Quad Smash

1 min Couch Stretch

Skill Work

5 Kip Swings

5 Jumping Bar Muscle-ups

5 Bar mUscle-up attempts

WOD

Metcon (Time)

15-12-9

Thrusters 135/95

Bar Muscle-ups





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