WOD

BF 7.6.18

Escapist CrossFit – BodyFitness


Metcon

Metcon (No Measure)


FOR QUALITY

12 rounds (4 times each movement): 40 sec on / 20 sec off

1. Bar hang

2. Hand stand hold

3. KB Over head Hold (other arm holds DB in front rack position)

Metcon (Time)


40-30-20-10

KB Swings (24/16)
KB Squat
Situps

rest 2 min

10-20-30-40
DB Snatches (17,5/ 12,5)
Over head DB Lunges (Regional standard)
TC: 20 min