Workout of the day

November 19, 2016

 

CrossFit

 

For Time

100x jumping rope/ double under

60x sit up 

80x jumpig rope/ double under

30x ttb

 

Amrap 12'

4x clean

10x push up

6x walball

 

3rnd ForTime

 

4x ring muscle up/pull up

10x swing kettle

 

Calisthenics

 

wide pull up 6+ v-up 10 x4    rec 45"

wide push up 10+ ttb 10 x4

dip ring 8+ knees bar x4

 

handstand 30"x3  rec 40"

pull down 3x6

front lever 3x30''

back lever 3x30''

candela 3x30''

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