WOD

CF 1.3.2018

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)


Deadlift

5×5 85% 1RM

20 sec bar hang hold after every set

Metcon (AMRAP – Rounds and Reps)


Amrap 14

5 Deadlits
10 Push ups
50 single unders