WOD


CrossFit

3 rnd

10 cal/30 du/60/su

10 swing bar

1o kness push up

5 pc

5 push jerk

For Time

100 du/200 su

7 Squat Clean-and-Jerks @60/35-int 50/30-sc 40/20

50 Push-Ups

7 Squat Clean-and-Jerks

50 Sit-Ups

7 Squat Clean-and-Jerks

50 swing kb

7 Squat Clean-and-Jerks

50 Pull-Ups

7 Squat Clean-and-Jerks

100 du/200 su

(int 40-40-40-40 sc 25-25-25-25)

Calisthenics

Dragon flag max"x4 rest 30"

l-sit 20"x3

back lever tuck 20"x3 rest 30"

back one leg 20"x3

back lever adv 20"x3

staddle back lever 10"x3

full max"x3

m.u. 6 x 3

bulgarian dip / dip one arm 8 x 3 rest 1'

push up in spinta 12 x 3

pull up archer 6 x 3

dip 2 box 10 x 3 rest 40"

push up archer 12 x 3

squat jump 12 x4 rest 30"

#boxaroma #calisthenics #streetwork #streetworkout #crossfit

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