WOD

CrossFit

2rnft

20" hp

5 dl @20/15

5 fs

5 thruster

5 power snatch

DL rest 1'

8-8 @60%

6-6 @70%

For Time

18-15-12-9-6-3 reps of:

Thrusters @40/30

Power snatches @40/25

Pull up

(int 30/20 sc 20/15)

(int 15-12-9-6-3 sc 12-9-6-3)

Calisthenics

h.p. 30'' + 10 x albanesi x 4 rest 20'' superman 30'' x 3

hs 3 appoggi 20'' x 3 hs pancia al muro 20'' x 3

hs schiena al muro 30" x 3 rest 30'' hs libera max"x3

pull up clap 6 x 3 hspu 6 x 3 rest 45'' push up clap 8 x 3

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

squat jump 12 x 4 rest 30''

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