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March 12, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Row + :30s Reverse Samson – Video

:45s Moderate Row + :30s Walkouts

:30s Fast Row + 10 Pushups + 5 Barbell Strict Press

:15s Sprint Row + 5 Elbow Rotations + 5 Hang Muscle Cleans

2 Rounds:

:60s Thoracic Opener – Video

5 Scap Retractions + 3-5 Strict Pull-Ups

Gymnastics

On the 3:00, 6:00, 9:00 and 12:00:

15/12 Calorie Row

40 Double-Unders

35-40% of Max Ring Muscle-Ups

Time remaining after each set is rest.

WOD

Metcon (Time)

5 Rounds, On the 5:00:

15 Barbell-Facing Burpees

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx – 135/95

Enter slowest time





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