WOD

Pick it up

Escapist CrossFit – CrossFit


Weightlifting


Deadlifts

5×5 75% (with 3 sec mid chin pause)

Warm-up


6 min EMOM (work 50 sec then switch)
1st row
2nd airsquats
3rd barbell deadlifts
4th presses
5th burpees
6th alternate hollow rock/superman

Weightlifting

Deadlift (5X5@75%)

Metcon

Metcon

Metcon (Time)


20 rounds
1 deadlift
3 handstand push ups
5 wall balls