wod

CROSSFIT
warm up
3 rnd nft
5 dl
5 thruster
5 push jerk
10 row barbell
Benchmark day
Fran
21-15-9 Reps For Time
Thrusters @43/25 @35/20 @30/15
Pull-Ups / ring row
rest 2'
Mini DT
3 Rounds For Time
12 Deadlifts @50/35 @40/25 @30/20
9 Hang Power Cleans
6 Push Jerks
rest 3'
Mini Karen
For Time
100 Wall Ball Shots @9/6
Calisthenics
core
4 rnd
10 sit up
1' hp
1' prono plank
1' superman
10 twist bar
skill Handstand
3 appoggi 30'' x 3 scaled / int /adv
pancia al muro 30'' x 3 scaled / int /adv
talloni al muro 30'' x 3 scaled / int /adv
libera max'' x3 adv
one arm 10'' x 3 adv
super set
6+12 pull up wide + push up wide x4 rest 45''
6+12 pull up narrow + push up diamond x 4
6+12 dip + tiger push x 4
6+12 dip one bar + push up in movimento x4
squat + lunges 20+16 x 4