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Fight Club

May 17, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds, not fore time:

5 Wall Squats – Video

10 Stiff-Legged Deadlifts (empty barbell)

:15s Deadhang Hold on PU Bar

:30s Alternating Warrior Squats – Video

5-4-3-2-1:

Walkouts – Video

Spiderman + Reach (each side) – Video

:20s Thrusters

:20s Power Cleans

:20s Box Jump Overs

:20s Pull-Ups

:20s Calorie Assault Bike

WOD

Metcon (AMRAP – Reps)

3 Rounds for Total Reps:

1:00 – Thrusters

1:00 – Power Cleans

1:00 – Box Jump Overs

1:00 – Pull-Ups (chin over)

1:00 – Assault Bike Calories

Rest 1:00 between rounds.

Rx Barbell – 95/65

Rx Box – 24″/20″





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