WOD
Bootcamp & El Pump
Escapist CrossFit – BodyFitness
Metcon (No Measure)
EMOM 15
Row 15 / 12 bike
15-20 wallballs
Row 15 / 12 bike
15-20 wallballs
rest
Metcon (AMRAP – Reps)
3 x 5 min amraps (2 min rest between)
1-2-3-4-5-6-7-8-9-10…
a ) boxjumps
push ups
b) burpees
pull ups
c) wall climbs
DB thrusters
Metcon
EL PUMP
El Pump
Metcon (Time)
3 rounds (20 min time cap)
20 db cleans (17,5/7,5)
40 db push press
60 sit ups
80 airsquats
Metcon (AMRAP – Reps)
7 min amrap
15 jumping lunges (with db if possible)
30 russian twist (for speed, no weight)
