WOD


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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