workout of the day

October 10, 2017

 

CrossFit 

Skills 10' 

-Kipping Pull up

Metcon (Time)

Teams of 3
150 Cal. Row/ a.bike
90 Power Snatch 40-25 kg
120 Cal. Row/ a. bike
60 Power Snatch 
90 Cal. Row/ bike
30 Power Snatch 

 

Calisthenics

10-8-6-4-2

ttb + superman 

 

4x Muscle up + 6x push up   x3 rest:45''

4x pull up clap + 6x push up clap  // 

4x pull up' dx-sx + 6x archer push up  //

6x dip bar + 6x tiger push  // 

12x air squat + 10x lunges // 

6x pistols + 6x squat jump // 

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