WOD

CF 11.9.18

Escapist CrossFit – CrossFit


Metcon

Metcon (Weight)


5×5 Double KB/DB front rack squat

(3-3-1 tempo)

Hold a 30 sec Hollow Rock between sets
Go HEAVY!

Metcon (Time)


3 Rounds

30 Goblet squats (28/20)
30 KB swings
30 Sit ups