Escapist CrossFit – BodyFitness

Metcon

Metcon (Time)

5 rounds

20 box jumps over
15 Goblet squats
10 pushups
5 wall climbs
TC: 20 min

Metcon (No Measure)

Core work

Tabata:
Russian twists
Hollow hold

Tabata:
Plank
high knees/T2B

Escapist CrossFit – CrossFit

Metcon

Metcon (Weight)

E2MOM 12 (6 rounds)

10 Heavy Box step ups (KB/DB)

Metcon (AMRAP – Rounds and Reps)

Amrap 6
3-6-9…n+3
Hang power clean (45/30)
Pull ups

rest 2

Amrap 6
Hang power clean
Pull ups
(Start from last rep previous amrap and go down 15-12-9-6-3)

Escapist CrossFit – BodyFitness

Metcon

Metcon (No Measure)

EMOM 28

1. 5 pullups + 5 cal AB
2. 5 pushups + 5 box jumps
3. 5 cal row + 5 wallballs
4. 5 DB Snatches + 5 burpees over DB

Escapist CrossFit – CrossFit

Metcon

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
RX Deadlift 125/90

Escapist CrossFit – BodyFitness

Metcon

Metcon (Time)

5 rounds

200m run
20 KB swings (24/16)
50/100 du/su
15 Wall balls
TC: 22 min

Metcon (No Measure)

EMOM 8

Even: Russian twist

Odd: scissor kicks

Escapist CrossFit – CrossFit

Metcon

Metcon (No Measure)

EMOM 8

10 burpees

Metcon (Time)

10 rounds

100m run
3 Pull ups
5 man makers (22,5/15)
TC: 20 min

Escapist CrossFit – CrossFit

Metcon

Metcon (No Measure)

EMOM 15

1. 3 Push press

2. 3 Push jerk

3. 3 Split jerk

not heavy weight, focus on technique

Metcon (Time)

10-9-8-7…1
Front squat

1-2-3-4…10
Shoulder to overhead
45/30 kg

TC: 12 min

Escapist CrossFit – BodyFitness

Metcon

Metcon (No Measure)

E3MOM 30 (10 rounds)

15 Ground to overhead (plate)
10 OH lunges (plate)
5 burpee box jumps over

Escapist CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 20

200m run
5 pullups
10 pushups
15 squats
200m run
12 deadlift (one DB 22,5/15)
9 hang clean (one DB 22,5/15)
6 push jerk (one DB 22,5/15)

Metcon (No Measure)

EMOM 10

odd: 8 ring rows (1-3-1 tempo)

even: candle sticks

Escapist CrossFit – BodyFitness

Metcon

Metcon (AMRAP – Rounds and Reps)

3x amrap 8/3

200m run
20 situps
10 DB front ruck squats (15/10)
5 renegade row