WOD

CF 3.8.18

Escapist CrossFit – CrossFit


Metcon

Metcon (No Measure)


E2MOM 20 (10 rounds for QUALITY)

Odd: 6 ring dips + 20 sec hollow hold

Even: 30 sec Heavy KB/DB OH hold +30 sec deep squat hold

Metcon (AMRAP – Rounds and Reps)


Amrap 5
10 T2B
10 DB Thrusters (17,5 / 12,5)

Rest 2 min

Amrap 5
10 KB swings (24/16)
10 1- KB OH Lunges