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Stop Drop and Roll

October 6, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Everyone is using kettlebells today. I keep noticing everyone trying to make these workouts as “comfortable” as possible. NOT TODAY

Warm-up (No Measure)

3 Rounds, resting 1:00-2:00 between:

100 Meter KB Run

7/5 Calorie Assault Bike

3 Deadlifts

3 Hang Power Cleans

3 Push Jerks

WOD

Metcon (Time)

In Teams of 3, with a 30:00 Time Cap:

1 Mile KB Run (2/1.5)

150/100 Calorie Assault Bike (200/140 Schwinn)

Into 5 Rounds:

21 Deadlifts (135/95)

21 Hang Power Cleans (135/95)

21 Push Jerks (135/95)
Post completion time to the tracker below. If we reach the time cap, add :01 to a 30:00 for each rep not finished. For example, if we are 21 Push Jerks from finishing, that would be a submitted score of 30:21.

Metcon (Time)

For Time:

1 Mile KB Run (1.5/1)

60/40 Calorie Assault Bike (100/70 Schwinn)

Into 5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx Barbell – 135/95





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