Escapist CrossFit – BodyFitness


Metcon

Metcon (AMRAP – Reps)


EMOM 12

3 box jumps + 3 pushups

4 box jumps + 4 Pushups

5 Box jumps + 5 Pushups
.
.
.

add 1 rep every round. If fail to complete reps, lower 1 rep for next round and start over

Metcon (AMRAP – Rounds and Reps)


Amrap 22

30 Air squats
20 KB Swings
10 Renegade Row (5 per arm, no push-up)
5 Push ups
0

Escapist CrossFit – CrossFit


Metcon

Metcon (Weight)


E2MOM 16
10 Seated DB Press, other hand holds KB in front rack position + 20 sec hollow hold
one arm press per round, 4 rounds per arm

Metcon (AMRAP – Rounds and Reps)


Amrap 14

10 DB Hang clean and jerk (17,5/12,5)
10 DB Front squats (17,5/12,5)
10 DB Lunges (17,5/12,5)
0