WOD
BF 7.6.18
Escapist CrossFit – BodyFitness
Metcon
Metcon (No Measure)
FOR QUALITY
12 rounds (4 times each movement): 40 sec on / 20 sec off
1. Bar hang
2. Hand stand hold
3. KB Over head Hold (other arm holds DB in front rack position)
Metcon (Time)
40-30-20-10
KB Swings (24/16)
KB Squat
Situps
rest 2 min
10-20-30-40
DB Snatches (17,5/ 12,5)
Over head DB Lunges (Regional standard)
TC: 20 min
