wod


CrossFit

warm up

3 rnd nft

10 cal

10 fs @20/15

10 pc

METCON

12min AMRAP

6 box jump overs sc steps 12 power clean @50/35 int 40/25kg sc @30/20 24 du /50 su

rest 5'

10' Clean & Jerk skill

10-10 8-8-6-6 x Squat Clean & Jerk rest 1'

scaled 10 x 6

Calisthenics

Round

skill back lever

tuck 30'' x 3

one leg 30'' x 3

straddle 10'' x3

full max'' x 3

kte 40 10 30 10

hp 1' 40" 1' 40"

pull up 20 5 20 5

push up 40 10 40 10

dip 30 10 30 10

squat 40 15 40 15

pistols 30 20 30 20


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