WOD

CF 15.01.18

Escapist CrossFit – CrossFit


Metcon

Metcon (No Measure)


Pull ups technique
5×3 strict
5×3 kip

Thruster
5×5 empty barbell
5×3 (half the weight of the sod))

choose weight for FRAN

Fran (Time)


21-15-9 Thrusters, 95# / 65# Pull-ups
scale the wod in order to finish under 5 min.
It is a fast wod, go HARD!