workout of the day


CrossFit

warm up

3 rnd not for time

20 du/ 40su

10 steps box

10 front squat @20/15

METCON

12min AMRAP

6 box jump overs 12 power clean 40/25kg 24 du (scaled 50 su)

Clean & Jerk skill 10'

6-6-4-4-2-2 x Squat Clean & Jerk (scaled 6x6)

Calisthenics

Round

kte 40 10 30 10

hp 1' 40" 1' 40"

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


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