WOD

New era

Escapist CrossFit – CrossFit


Warm-up

Warm-up (No Measure)


Test: L-hold/ max dips

SKILL

Metcon (No Measure)


2xTabata
Ring hollow hold
Goblet squat

L-Sit leg raises
Hand stand hold

Metcon

Metcon (Time)


10-9-8-7…1

Toes to bar
Dips
Box jumps
Deadlift (bw)