Escapist CrossFit – BodyFitness


Metcon

Metcon (AMRAP – Rounds and Reps)


Amrap 15
50 single unders
10 1-DB Overhead Squat (17,5/12,5)
5 burpee box jumps over

rest 3 min

Amrap 10
40 single unders
8 1-DB Overhead Squat (17,5/12,5)
3 burpee box jumps over

rest 3 min

Amrap 5
30 single unders
5 1-DB Overhead Squat (17,5/12,5)
1 burpee box jumps over
0

Escapist CrossFit – CrossFit


Metcon

Metcon (No Measure)


EMOM 12
Odd: 30-40 sec Hand Stand Hold
Even: 30-40 sec Bar Hang hold

Metcon (Time)


21-18-15-12-9-6-3
DB Thrusters (17,5 / 12,5)

42-36-30-24-18-12-6
Box jumps over
TC: 16m
0

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