Escapist CrossFit – CrossFit


Metcon

Metcon (AMRAP – Reps)


EMOM 8
Odd: 4 plate overhead lunges + 4 pullups
Even: 4 box jumps over + 4 DB Hang power C&J

Then:

Amrap 13
3-6-9…n+3

DB overhead lunges
Barbell Hang power clean

Rest 3 min

Amrap 13
3-6-9…n+3
Box Jumps over
Pullups
Use EMOM as warm up for Metcon
0

Escapist CrossFit – BodyFitness


Metcon

Metcon (AMRAP – Reps)


6 rounds
Work 3 / rest 2

50/100 du/su
20 kb swings
Max box jumps over

20 KB swings
20 box jumps over
Max du/su

50/100 du/su
20 box jumps over
Max KB swings
0

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