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