WOD

BF 5.8.18

Escapist CrossFit – BodyFitness


Metcon

Metcon (No Measure)


EMOM 10
Odd: 6-8-10-12-14 Cal row/AB
Even: max bar hold (chin over bar)

Metcon (AMRAP – Reps)


In pairs

Amrap 9
90 wall balls
max burpees

rest 1

Amrap 9
90 box jumps
max cal AB

rest 1

Amrap 9
90 Kb Swings
Max cal rower
Teams can alternate movements any way they want