WOD

CrossFit

3 rnd nft

6 t2b

8 squat

10" hs

FT

5 x 2-minute rounds in 18 minutes

6 wall ball

Max reps of snatch one arm db

Rest 2 minutes between rnd

rest 5'

FT

4x 2' each rnd in 14'

4 mu

rest of time hp

rest 2' between rnd

ACC

curl db 10x4 rest 1'

Calisthenics

1' x h.p. x 4 rest 20''

t2b strict 8 x 3 rest 30''

superman 30'' x 4 rest 20''

pull down 6 x 4

ice cream 6 x 4

round 1

30 x pull up

30 x dip

40 x push up

40 x squat

round 2

10 x wide pull up

10 x russian dip

15 x diamond push up

15 x squat jump

round 3

20 x narrow pull up

20 x dip one bar

25 x wide push up

25 x box jump

#boxaroma #calisthenics #streetwork #streetworkout #crossfit