workout of the day

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