WOD


CrossFit Metcon (Time) 3 RND For Time: 1°:30rep/ 2°:25rep/ 3°:20rep

30 du (scaled 60su)

30 america swing kb 30 sit up

30 calorie

30 dip 30 burpees

15' skill

hs walking

CALISTHENICS

10''+4 - 15''+6 - 20''+ 8 - 15''+6 - 10''+4 x 2 set rec 1'

hollow position + v-up

2+2 - 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set rec 1' 30''

pull-up + push up

2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set //

dip + french press

2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set //

reverse pull-up + dip one bar

10''+10'' - 15''+15'' - 10''+10''

pull up isom - push up isom


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