Escapist CrossFit – CrossFit


Warm-up


4rds
10 OH2PR Rotation
10 squats
10 pushups
10 situps
10 superman

Metcon (Time)


100 burpees for time

Metcon (Time)


WU w Barbell:
2 rds
10 hang clean
10 front squats

5 rounds
10 Squat clean (70/45 kg)
10 Burpees over the bar
10 T2B
0

Escapist CrossFit – BodyFitness


Warm-up


1 min slow jump rope
1 min fast jump rope
1 min high jump rope
1 min double unders

3 rds
10 squats
10 sit ups
10 superman
10 pushups

Metcon


30 MIN EMOM
10 DB DEADLIFT
12 BURPEE
14 BOX JUMPS
16 WALL BALLS
Rest
0

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