Escapist CrossFit – CrossFit


Metcon

Metcon (AMRAP – Reps)


Amrap 12
3-6-9…n+3
Pull ups
Box jumps

rest 3

Amrap 12
3-6-9…n+3
one arm DB OH Lunges
Push ups

Metcon (Weight)


E2MOM 12
1 Power clean
1 Front Squat
1 Squat clean
1 Jerk
Build up heavy weight

Metcon (Time)


For time

2 rounds
10 Clean and Jerk (80/50)
12 Burpees

2 rounds
10 Clean and Jerk (50/30)
12 Burpees
0