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