WOD

CROSSFIT
warm up
3 rnd nft
10 cal
10 swing
10 push jerk @20/15
15' skill handstand walk
For Time
Buy In:
50 du / 100 su
5 Rounds of:
14 America swing
12 dip
10 Push Jerks @50/35 @40/25 @30/20
Buy-Out:
50 du / 100 su
Calisthenics
core
10+10''-15+15''-10''+10+10'' x3
hp + v-up
skill
back lever
20'' tuck x3
10'' one leg x3 int. adv.
max'' full x3 adv
rnd rest 30''-1' ogni volta che ti fermi
pull up 20 | 15 | 10
dip 20 | 15 | 10
push up 20 | 15 | 10
squat 20 | 15 | 10
pistols 20 | 16 | 10