WOD

Bootcamp & El Pump

Escapist CrossFit – BodyFitness


Metcon (No Measure)


EMOM 15
Row 15 / 12 bike
15-20 wallballs
Row 15 / 12 bike
15-20 wallballs
rest

Metcon (AMRAP – Reps)


3 x 5 min amraps (2 min rest between)
1-2-3-4-5-6-7-8-9-10…
a ) boxjumps
push ups
b) burpees
pull ups
c) wall climbs
DB thrusters

Metcon


EL PUMP


El Pump

Metcon (Time)


3 rounds (20 min time cap)
20 db cleans (17,5/7,5)
40 db push press
60 sit ups
80 airsquats

Metcon (AMRAP – Reps)


7 min amrap
15 jumping lunges (with db if possible)
30 russian twist (for speed, no weight)