workout of the day

CrossFit

AMRAP 7: Buy In: 100 Double Unders (scaled 200 su) 12 Front Squats 40kg-25kg 4 Burpee Box Jump Overs (scaled burpees)

rest 5 Minutes

AMRAP 7: Buy In: 100 Double Unders 8 Front Squats 50kg-30kg 4 Burpee Box Jump Overs

rest 5 Minutes

AMRAP 7: Buy In: 100 Double Unders 4 Front Squats 60kg-40kg 4 Burpee Box Jump Overs

Accesory work Curl Burbell 5x5 rest:1'

Calisthenics

Tabata Core

Skill

20'' x Front lever tuck x3 rest:1'

10''x front lever one leg //

6x negative pull down (da candela) //

8x dragon flag //

Pull up 5x8-6 rest:45''

Dip 5x10-8

Push up ring 5x12-10

Tiger Bar 5x4