Workout of the day


CrossFit

3 RND for time

50x jumping rope

20x sit up

AMRAP 12'

4x strict pull up

4x thruster rx 50kg/30kg

8x push up hand release

EMOM 12'

5x sumo dedlift high pull rx 50kg/ 30kg

10x clean ball rx 9kg/6kg

Calisthenics

Round

Toes to bar 10|20|30|40

Pull up 10|20|30|40

Push up 10|20|30|40

Dip 10|20|30|40

alterneted grip


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