WOD

May 8, 2018

 

CrossFit 

WARM UP

10 cal

10 kip swing bar

10 ohs @20/15

 

Skills 10' 

-Kipping Pull up

Metcon (Time)

Teams of 3
150 Cal
90 hang Power Snatch @40-25 kg
120 Cal
60 hang Power Snatch 
90 Cal
30 hang Power Snatch 

 

Calisthenics

10-8-6-4-2

ttb + superman 

 

4x Muscle up + 6x push up   x3 rest:45''

4x pull up clap + 6x push up clap  // 

4x pull up' dx-sx + 6x archer push up  //

6x dip bar + 6x tiger push  // 

12x air squat + 10x lunges // 

6x pistols + 6x squat jump // 

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