workout of the day

CrossFit

18.5

Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Men use 100 lb.

Women use 65 lb.

Weightlifting

Clean & Jerk skill

6-6-4-4-2-2 x Squat Clean & Jerk

Calisthenics

Round

kte 40 10 30 10

hp 1' 40" 1' 40"

30'' x handstand casetta

30'' x handstand pancia al muro x3 rest 30''

30'' x handstand 3 appoggi

pull up 20 5 20 5

push up 40 10 40 10

dip 30 10 30 10

squat 40 15 40 15

pistols 30 20 30 20