Workout of the day

CrossFit

warm up

3 rnd not for time

5x dl @20/15

5x pc

5x shoulder press

20"x hs

Squat Clean & Jerk

Complex

2+2 x3 @50% rest 1'

clean pull + down power clean

2+2 x3 @60%

hang squat clean+ push jerk

2 x3 @70%

squat clean 2"on the ground

2+2x3 @50%

pc + split jerk

10' to find 1 rm squat clena & jerk

Calisthenics

Calisthenics

l-sit terra 20"x3 rest 20"

l-sit to front bar 4/6x3

tuck planche max"x3

back lever one leg max"x3

hs libera max"x3

Round 1 Tc 10'

20/30x mu/pull up

80x push up

40x dip

rest 2'

Round 2 Tc 3'

3/6x mu/pull up

20x push up

10xdip

rest 1:30

Round 3 tc 10'

15/20x mu/pull up

60x push up

30x dip

#boxaroma #calisthenics #streetwork #streetworkout #crossfit