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Last Call

November 28, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

30 Jumping Jacks

1 Round of “Strict Cindy”

50s Bike or Row

25-50′ Handstand Walk

Specific Primer for “Last Call”

With short rest between:

5-3-1: Back Squats

5-3-1: Bench Press

5-3-1: Deadlift

On the set of 5, we are at our first weight.

On the set of 3, we have climbed to our second weight.

And on the set of 1, we have climbed to our third weight.

WOD

Metcon (3 Rounds for reps)

Teams of 3

At the 0:00, Part #1:

AMRAP 7: Back Squat (from rack)

First 50 repetitions – 155/105

Second 50 repetitions – 185/135

Time remaining, Max reps – 225/155

Rest 3:00

At the 10:00, Part #2:

AMRAP 7: Bench Press

First 50 repetitions – 135/95

Second 50 repetitions – 155/105

Time remaining, Max reps – 185/125

Rest 3:00

At the 20:00, Part #3:

AMRAP 7: Deadlift

First 50 repetitions – 185/135

Second 50 repetitions – 225/155

Time remaining, Max reps – 275/185

Metcon (3 Rounds for reps)

At the 0:00, Part #1:

AMRAP 5: Back Squat

21 Repetitions – 155/105

21 Repetitions – 185/135

Time Remaining, Max reps – 225/155

Rest 3:00

At the 8:00, Part #2:

AMRAP 5: Bench Press

21 Repetitions – 135/95

21 Repetitions – 155/105

Time Remaining, Max reps – 185/125

Rest 3:00

At the 16:00, Part #3:

AMRAP 5: Deadlift

21 Repetitions – 185/135

21 Repetitions – 225/155

Time Remaining, Max reps – 275/185

Stretch





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