My favorite gym in Asia is Ashley and Alix’ Crossfit Asphodel in Hong Kong. You guys rock! Since I won’t be back for a while I decided to do their WOD today…
Strength
Power Cleans 3-3-3-3-3 [160 lbs]
immediately after Strength – no rest:
MetCon
AMRAP in 9 Minutes
– 2 Power Clean @ your heaviest set of 3
– 8 toes to bar
[63 reps]
immediately after MetCon – no rest:
Endurance
(You can’t run at Asphodel as the box is on the 11th floor… But they do a lot of rowing…)
4 x 500m row – keep time within 5 seconds – 1 min rest between sets
[avg. rounds 2:09]
