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Hangman

October 30, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

1 min Bike or Row

15 Banded Good Mornings

10-15 GHD Sit-ups

2 Rounds

45s Bike or Row

3 Slow Burpees

15s Jump Rope

1 Round

30s Bike

5 Burpees 15 Dubs

Barbell Warm-up

5 Good Mornings

5 Elbow Rotations

5 Strict Presses

5 Stiff Leg DL

5 Hang Muscle Cleans

Weightlifting

Hang Power Clean

EMOM8

3 Hang Power Cleans

10 Double-unders

Build to a Heavy 3 while working on Transitioning

WOD

Metcon (Time)

21 Hang Power Cleans

21 Bar Facing Burpees

100 Double-unders

15 Hang Power Cleans

15 Bar Facing Burpees

75 Double-unders

9 Hang Power Cleans

9 Bar Facing Burpees

50 Double-unders

Rx 115/80





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