Workout of the day

March 16, 2017

 

CrossFit

AMRAP 12'

8x clean ball  9kg/6kg

6x chest to bar

4x push jerk behind the neck  50kg/25kg

 

AMRAP 12'

4x front squat 50kg/ 30kg

6x burpees over the bar

8x high pull ket

 

Calisthenics

Tabata core mix

 

4xMuscle up

6xDip ring/bar           x4  rec45''

 

6x 3 changes pull up

8x tiger push                 //         //

 

6x ring pull up

4x tiger bar           //           //

 

3+3 one arm push up

6x french press            //    //

 

30'' x candela + front lever tuck      x3  rest: 30''  

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