wod


CrossFit

warm up

3 rnd not for time

30'' hp

10 ohs @20/15kg

10 muscle snatch

heavy

squat snatch rest: 1':30''

2 @60%

2 @70%

1 @80%

1 @90%

1 @100%

scaled ( 5 rep x 5 set )

AMRAP in 25 minutes

Buy-In:

9 Man Makers dumbbells

11 Burpees

With remaining time, AMRAP of:

300 meter Run

27 Air squats

9 dip

Calisthenics

tabata core

20''x back lever tuck

1'x prono plank x3 rest:1'

30''x superman

4-6 x Muscle up/pull up x3 rest:1'

5x5 pull up (se possibile zavorrato) rest:1'

5x5 dip bar (se possibile zavorrato)

5x10 push up (se possibile zavorrato)


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