workout of hte day

CrossFit

Metcon (Time)

4 rds 20 Hang Power clean @40/25 10 Burpee Box Jump Overs

5 Reverse pull up

heavy Clean

Squat Clean 4-4-3-3-2-2-1 rest:1'

Calisthenics tabata core

30'' x frog 15' x tuck planche x3 rest 30'' 30'' x planche sbilanciamento 15'' x loop band planche

4 x archer pull up x3 rest:1' 6x pull up dx-sx // 6x reverse l-sit narrow pull up // 6x chest roll dip // 12x push up archer // 20x squat // 10x pistols //