workout of the day

March 5, 2018

 

 

 

CrossFit

AMRAP 10'

2-4-6-8-10-ecc.. x wall ball @9/6

8x t2b

6x hang power clean @50/35

 

FOR TIME t.c. 15' 

4-8-12-16-20-24-28 x box jump over (scaled steps) 

6x pull up (scaled ring row) 

 

Calisthenics

30'' x Hs 3 appoggi    x3  rest:30''

30''x Hs casetta one leg //   //

30''x hs faccia al  muro //  //

30''x hs libera o talloni al muro //  //

 

2x Muscle Up + 4x dip one bar + 2 Pull up      x 3   rest:1'

Strength (Zavorrato) 
Pull up  5x5      rest:1'
Dip Bar 5x5
Push up deficit  5x10

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