workout of the day

CrossFit

For Time

400m x run

10x ttb

10x superman

300m x run

10x ttb

10x superman

200mx run

10x ttb

10x superman

AMRAP 6'

4x push jerk rx50kg/35kg

8x burpees over the bar

12x pistols

AMRAP 6'

4x cluster rx 40kg/25kg

8x push up wide

12x lunges dumbbell/kett.

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''