WOD


CrossFit

3rnd

30 mountain climb

20" hp

10 knees push up

5 muscle snatch @20/15

5 thruster

Death By Every 2 Minutes on the Minute

2 Burpee Box Jump Overs

2 Power Snatches @40/25 sc 30/20

2 Thrusters @40/25

add 2 reps each round

FT

curl bar 6x4 rest 1'

Calisthenics

h.p 1' x 4

albanesi 10 x 4 rest 20''

superman 30'' x 3

frog stand 20"x3 rest 20"

pseudo planche 20"x3

tuck planche 20"x3

straddle max"x3

m.u. 6 x 4

bulgarian dip / dip one arm 8 x 4 rest 1'

push up in spinta 12 x 4

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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