Escapist CrossFit – BodyFitness


Metcon

Metcon (AMRAP – Reps)


25 rounds 40/20

Cal row
Goblet squat
Assault bike (calories)
Hand stand hold (seconds)
Rest

Metcon (No Measure)


Core work
0

Escapist CrossFit – BodyFitness


Metcon

Metcon (AMRAP – Rounds and Reps)


Amrap 7/3

7 Pushups
14 Jumping Lunges

7 KB Sumo Dead Lift High Pull
14 Squats

7 Box jumps over
14 sit ups
0

Escapist CrossFit – CrossFit


Metcon

Metcon (AMRAP – Rounds and Reps)


Amrap 15

200 m run
9 pullups
6 Deadlift
3 Shoulder to Over Head

rest 5 minutes

Amrap 15

200m run
9 KB Swings
6 Goblet squats
3 Pike push ups
0

Escapist CrossFit – CrossFit


Metcon

Metcon (Time)


100 Double unders/single unders
200 mt run
75 squats
200 mt run
50 sit ups
200 mt run
25 pushups
200 mt run
25 T2B
200 mt run
50 KB Swings
200 mt run
75 one arm DB presses
200 m run
100 Double unders/single unders
0

Escapist CrossFit – CrossFit


Metcon

Metcon (No Measure)


For quality

30 sec bar hang
3 wall climbs
20 sec floor L-sit hold
TC: 16 min

Metcon (Time)


42-30-18
KB Swings
21-15-9
Burpees

Rest 3 minutes

21-15-9
Toes to Bar
9-6-3
Wall climbs
TC: 20 min
0

Escapist CrossFit – CrossFit


Metcon

Metcon (No Measure)


For quality
4 Round (per arm)

10 one hand russian swing
5 KB pulls
5 KB Snatches (from the ground)
5 KB Windmill
TC: 18 min

Metcon (Time)


For time

100 one KB presses
75 Goblet squats
50 Pushups
25 KB Situps
5 Wall climbs
0

Escapist CrossFit – CrossFit


Metcon

Metcon (Weight)


E2MOM 16

8 Sumo Deadlift High Pull
Build up weight. End with a heavier weight than workout weight

Metcon (Time)


21-15-9-15-21

Sumo Dead Lift High Pull (45/30)
Jump over the bar

Start every round w/200m run
Jump over the bar must be both feet at the same time (rx)
TC: 13 min
0

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