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Row Row Row your Boat

January 10, 2018 | No Comments

586 CrossFit Asylum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row 7 Cals

5 Deadlift

5 Hang Cleans

5 Box Jumps
1 min Back Smash

1 min Quad Smash

1 min Flossing

Skill Work

5 Clean High Pulls

5 drop to 1/4 Squat

5 Hang Cleans

5 Power Cleans

WOD

Metcon (Calories)

5 3 min Rounds

10 Power Cleans 155/105

10 Box Jumps 36/30

Row for Cals

Rest 3 min

Stretch





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