WOD

CF 8.3.18

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 (No Measure)


5 rounds for quality

5 ring dips
10 sec ring hold
15 sec hand stand hold

Metcon (10 Rounds for reps)


E2MOM 20

1 wall climb
10 kb swings
10 goblet lunges
10 KB clean and jerk (1 arm)
1 wall climb