WOD

Open never ends

Escapist CrossFit – CrossFit


Warm-up


2 min Row slow pace
4 min Row of 20 Sec 90% 20 sec slow

2 rounds
10 squats
10 pushups
10 deadlifts

Front Rack Lunge (8-8-6-6-4-4-2-2)


Work up to heavy set of two

The Lunge Music (AMRAP – Rounds)


amrap 13 min
10 Front rack lunges (60/40 kg)
10 pullups
10 burpee over the bar