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Escapist CrossFit – BodyFitness


Mobility

Lower Body Mobility B (No Measure)


2 min intental rotation each leg

2 min external rotation each leg

Metcon

Metcon (No Measure)


EMOM 30

10 Cal Row
Hand Stand Hold
10 Cal Row
Plank Hold
Rest
0

Escapist CrossFit – CrossFit


Mobility

Lower Body Mobility B (No Measure)


2 min intental rotation each leg

2 min external rotation each leg

Metcon

Metcon (No Measure)


EMOM 12
Odd: Hand Stand Hold
Even: Deep OHS Hold

Metcon (No Measure)


4 Rounds For Quality

10 Ring rows (tempo 1-3-3)
2x Hand stand walk around the box (or along the wall)
1 minute hollow hold
100/200 du/su
0

Escapist CrossFit – BodyFitness


Metcon

Helton (Time)


3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
0

Escapist CrossFit – CrossFit


Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)


1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)


Use the remaining time from 18.2 to accomplish a 1RM clean
0

Escapist CrossFit – CrossFit


Metcon

Marco (Time)


3 Rounds for time of:
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
0

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