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November 3, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run or 500m row

3 Rounds

9 Kb Swings

12 Squats

15 sit-ups

200m run after every round

1 ROund

5 Snatches

200m Run

6 Kb Swings 6 Thrusters

3 Kb Swings 3 Thrusters

WOD

Metcon (Time)

30 Power Snatches 115/80

1 mile Run

30-20-10

KB Swings 1.5/1

Thrusters 75/55





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