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November 2, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

Light Effort

1 min Row

1 min Bike

20 Sec Samson Stretch

Moderate Effort

45s Row

45s Bike

7 Walkouts

Fast Effort

30s Row

30s Bike

3 Push-ups 3 Burpees 3 Lateral Burpees over the rower

WOD

Metcon (AMRAP – Reps)

Teams of 3

3 Rounds

4 min Row for Cals

3 min Bike for Cals

2 min Lateral Burpee over the Rower

Metcon (AMRAP – Reps)

Teams of 2

3 Rounds

3 min Row for Cals

2 min Bike for Cals

1 min Lateral Burpees over Rower

Metcon (AMRAP – Reps)

Individual

3 Rounds

3 min Row

2 min Bike

1 min Lateral Burpees over Rower

Rest 1 min





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