WOD

CROSSFIT

3RND NOT FOR TIME

10 cal

10 steps

10 muscle snatch db

10 knees push up

amrap 9'

8 x snatch dumbbell

8 x box jump

amrap 9'

8 x clean ball rx 9 / 6kg

10 x wide push up

amrap 9'

8 x lunges front rack rx 40 / 25 kg

6 x ring pull up

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


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