Workout of the Day

CROSSFIT

3 rnd not for time

50 x s.u.

10 x deadlift @ 20 / 15

5 x burpees

for time

21 - 15 - 9 - 6

deadlift @ 100 / 70 kg

face bar burpees

cash out

1 k run

CALISTHENICS

45'' x hollow position + 10 x oscillazioni x 4 rest 20'' 30'' x superman + 10 x iperex x 3

tuck back lever 20'' x 3 to back to front ring 6 x 3 one leg back lever 20'' x 3

pull up clap 6 x 4 hspu 6 x 4 rest 45'' push up clap 8 x 4

pull up narrow 6 x 3 dip ring / bar 8 x 3 rest 30'' push up archer 10 x 3

pistols 12 x 4 rest 30''