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Fran

December 31, 2018 | No Comments

586 CrossFit Asylum – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

30/21 Calorie Row

Mobility Station (see below)

24/17 Calorie Assault Bike

3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats – Video

Mobility Station

3 Russian Baby Makers Video

3 Slow Walkouts Video

3 Spidermans per side Video

Weightlifting

5 Sets of 2 Repetitions

8-Second Pause in the Bottom

Set #1 – 50% of 1RM Back Squat

Set #2 – 53%

Set #3 – 56%

Set #4 – 59%

Set #5 – 62%

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Stretch





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