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January 13, 2018 | No Comments


586 CrossFit Asylum – Bootcamp

Warm-up (No Measure)

3 Rounds

Down and Back:

Jog

Shuffle

2 broad jumps – 1 burpee

Metcon (No Measure)

5 Rounds: 4:00 on/4:00 off

Row 30/20 calories

Assault Bike 20/14 calories

10m shuttle sprints for remainder of time

Rest 4:00

Your score is the total # of shuttle runs accumulated

**Calories can be modified – you want at least 30-45 seconds to shuttle run





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