CrossFit
For Time
300/200/100 x Run
40/30/20 x Toes to bar
Emom 12'
2 x rope climb
6x snatch
8 x wall ball
AMRAP 12'
10x push up
4 x ring muscle up/pull up
Calisthenics
Dragon flag 6 x4 rec 1'
L-sit parallel bar 20''
Pull up Clap
Archer Pull up 6rip+20''+50%rip x2 rec1'
Wide pull up
Narrow pull up
Archer push up
clap push up 12rip+20''+50%rip x2 rec1'
wide push up
diamond push up
bar dip
1 bar dip over 8rip + 20''+50%rip x2
rec1'
french press
dip 2 box
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