WOD

Keep your pulse

Escapist CrossFit – CrossFit


Warm-up


2 min slow steady jump rope
2 min high single jump rope
4 min double under practice

Metcon

a): Metcon (AMRAP – Reps)


E4MOM 20 min
250m row
50 double unders / 150 single unders
Max pushups
1 min pause between

Count reps of Pushups

b): Metcon (Time)


For time
60-30-15
KB-Swings (24/20kg)
DB Thrusters (22,5/17,5kg)
+5 Toe to Bar between rounds