WOD

CrossFit

2 rnd

10 cal

10 squat

10 swing bar

Ft

back squat rest 1'

10-10 @70%

8-8 @80%

3 Rounds for Time

30 Sit Up

30 swing kb

30 Toes to Bar

30 swing kb

rest 3' b/t set

Ft

French press db 8x4 rest 1'

Calisthenics

Hs pancia muro 30"x3 rest 30"

hs/hs libera 30"x3

hs one arm max"x3

Round

run

knees parallele/t2b 20 20 20 20

pull up 20 15 10 5

push up 40 30 20 10

french press 25 20 15 10

pistols 10 10 10 10

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