Escapist CrossFit – CrossFit


Metcon

Metcon (No Measure)


10 min Squat mobility

E2MOM 16
4 Strict pullups + 8 pistols
8 Swing on bar/rings + 8 Rolling pistols
8 Swing into high knees + 8 pistols
4 kipping pullups + 8 Rolling pistols
Quality!

Metcon (Time)


21-15-9
Pullups
9-15-21
Wall balls

Start with and then on every minute: 2 burpees
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Escapist CrossFit – BodyFitness


Metcon

Metcon (AMRAP – Rounds and Reps)


10 rounds (5 each)

Amrap 3/1

a.
5 KB Swings (24/16)
5 Box jumps

b.
5 Ring rows
5 Double DB Squats (22,5/15)
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