Workout of the Day

 

CrossFit

 

Emom 12'

 

15 cal row/10x cal assault

20x sit up

50x jr

 

Amrap 15'

 

4x hang power clean

5x thruster

6x push press

 

For Time

 

30x push up

15x pull up

30x swing kettle

15x wall ball

10x hspu

 

Calisthenics

knees parall  10x 4   rec 20"

tenuta laterale 30" x 4  

 

pull-up  6/20" isom/6/20" isom x 4   rec1 15"  rec 2   30"

push up  10/20"isom/10/20" isom x 4

dip ring   4/10"isom/4/10"isom x4

 

wide pull up  6x 3                             rec 40" 

push up diamond 10x 3

tiger cross 8x3    

 

hs bar   20" x 4    rec 30"

back lever ring   20"x 3 

 

 

 

 

 

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