Escapist CrossFit – CrossFit


Metcon

Metcon (Weight)


EMOM 10

5 Overhead Squats
Add weight every round

Metcon (Time)


7 Rounds

200 mt run
10 Hang power clean (40/25)
10 Overhead Squats
10 Pushups
0

Escapist CrossFit – BodyFitness


Metcon

Metcon (AMRAP – Rounds and Reps)


4xAmrap 7/2

Row 12 Cal
10 burpees over rower

AB 8 cal
8 Wall balls

200 mt run
15 KB swings

15 Box jumps
10 Pull ups
0

Escapist CrossFit – BodyFitness


Metcon

Metcon (AMRAP – Rounds and Reps)


Amrap 5

10 Wall balls
10 Box jumps

rest 3 min

Amrap 20
12 KB Swings
12 Goblet squats
12 KB Sumo Deadlift High Pull

rest 3 min

Amrap 5
10 Wall balls
10 Box jumps
0

Escapist CrossFit – BodyFitness


Metcon

Metcon (AMRAP – Rounds and Reps)


Amrap 15
50 su
10 DB OH Squat
5 burpee box jumps over

Rest 3

Amrap 10
40 su
8 DB OH Squat
3 burpee box jumps over

Rest 2

Amrap 5
30 su
5 DB OH Squat
1 burpee box jumps over
0

Escapist CrossFit – CrossFit


Metcon

Metcon (AMRAP – Rounds and Reps)


For quality
Amrap 33

3 Pull ups
3 Ring dips
3 Hand Stand Push Ups
3 Toes to Bar
3 Step ups (40/25)

All Body Weight movements must be strict
0

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