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Sir Charles

March 11, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

Station 1 – :50s Row (light pace)

Station 2 – :50s Warrior Squats – Video

Station 3 – 9 Pushups, 12 Sit-Ups, 15 Air Squats

Station 4 – :20s Jump Rope (singles or doubles) + 5 Scap Retractions + 3 Strict PU

WOD

Metcon (Time)

1,000m Row, directly into…

5 Rounds:

10 CTB Pull-Ups

30 Air Squats

Directly into… 1,000m Row

Body Armor

4 Giant Sets:

9-7-5-3: Barbell Bench Press

30 Low-Banded Rows – Video

Rest 2:00 between sets.

2 Giant Sets:

50′ Single Arm OH Walk – Video

100′ Double KB Front Rack Carry – Video

200′ Farmers Carry

Rest 2:00 between sets.





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