Escapist CrossFit – CrossFit


Weightlifting

2x: Bear Complex (EMOM 14 )


Power Clean Front Squat Push Press Back Squat Second Push Press

Metcon

Metcon (AMRAP – Reps)


3X3min Amrap
(60/45)

50 du
Max power clean

50 du
Max shoulder to OH

50 du
Max Wall Balls
0

Escapist CrossFit – BodyFitness


Warm-up


EMOM 8
ROW
15 SAMSON STRETCH
25 SITUPS
PLANK HOLD

Toes-To-Bar


Max reps in 5 min

Metcon (Weight)


6 rounds
6 Weighted Stepups
12 High boxjumps

Metcon (Time)


For Time (TC 21)
50-40-30-20-10*
Box Jumps
1-2-3-4-5
Wall Climbs

200m run between rounds
0

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