WOD

CF 15.3.18

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 (Weight)


Seated 1 arm KB press.
Hold DB on other hand
8×5 (4 rounds each arm)

Metcon (AMRAP – Rounds and Reps)


Amarp 12

1 double KB clean & jerk
2 KB front squats
3 KB thrusters
4 push ups