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Bootcamp

January 5, 2019 | No Comments

586 CrossFit Asylum – Bootcamp

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Warm-up (No Measure)

Row 500m

10 ea. dynamic hams

5 walkouts

10 scorpions

5 roll outs

10 BW squats

Metcon (No Measure)

Face cards = 11

Ace = 1

Hearts – weighted lunges

Diamonds – box jumps

Spades – slam ball

Clubs – Push up/row (1/2 man maker)

Joker – sled push and pull (if enough ppl. 2 team relay)





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