WOD
BF 10.11.17
Escapist CrossFit – BodyFitness
Metcon
Metcon (No Measure)
EMOM 18
1. 10-15 slam balls burpees
2. Max Ring hold (when fail hold plank)
3. Max Hollow hold (when fail do max jumping lunges)
Metcon
Metcon (AMRAP – Reps)
3xAmrap 4
1. Wall Balls
2. KB Swings
3. Target burpees
Start every round with 100/250 du/su
