WOD

CF 22.2.18

Announcements


THE OPEN – every Saturday 13:00 we will cheer on all our participants in The CrossFit Games Open. Everyone can sign up (games.crossfit.com) and you will get one cool games shirt from Escapist CrossFit. šŸ˜˜

Escapist CrossFit – CrossFit


Metcon

Metcon (Weight)


5×10 (5 per leg)
Front Rack DB/KB Lunges

20 sec weighted plank after every round

Metcon (10 Rounds for reps)


E2MOM 20

10 Cal Bike/Rower
10 One arm DB OH Squat

10 DB Snatch
5 Burpees over DB