WOD

CF 19.3.18

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)


E2MOM 20 (5 rounds each, for QUALITY)

A. 10 ring rows with 3 sec high hold + 20 sec hollow hold

B. 4 wall climbs + 20 sec plank hold
Quality! Develop strength and muscle resistance on the hold.

Metcon (Time)


30-20-10

Pull ups
Box jumps
Sit ups

Scaled pullups: Ring rows x2