WOD

TabRap

Escapist CrossFit – CrossFit


Test

Pull-ups (Max in 3 min)

Metcon

Metcon (No Measure)


Tabata x 3
a.Renegade row
Squat

b. Ring push ups
Hip Extensions

c. Overhead lounges (DB)
Russian twists

Metcon

Metcon (AMRAP – Reps)


15 min amrap
3-6-9-12..

KB swings (24/16)
Pull ups
Overhead squats (40/25)