WOD
Keep your pulse
Escapist CrossFit – CrossFit
Warm-up
2 min slow steady jump rope
2 min high single jump rope
4 min double under practice
Metcon
a): Metcon (AMRAP – Reps)
E4MOM 20 min
250m row
50 double unders / 150 single unders
Max pushups
1 min pause between
Count reps of Pushups
b): Metcon (Time)
For time
60-30-15
KB-Swings (24/20kg)
DB Thrusters (22,5/17,5kg)
+5 Toe to Bar between rounds
