WOD

February 21, 2019

 

CrossFit

 

3rnd

20 j.j 

10 swing bar 

10 dl 

 

For Time

 

Buy-In:

100/300 du/su 

 

1-2-3-4-5-6-7-8-9-10 reps of:

mu/c2b/pull up

Dl @90/55 @70/45 @50/35

 

Buy-Out:

100/300 du/su

 

acc. 

french press db

6x4 rest 1'

 

Calisthenics

 

l-sit + t2b 

15'' + 6 x 4    rest 30''

 

tenuta frontale human flag 20'' x 3

tenuta laterale human flag  20'' x 3

knees  laterale human flag 8 per lato x 3    rest 30''

 

pull up     30  5  20

push up   50  10  30

dip            30  5  20

squat       50  10  30 

 

alternare la presa

 

 

 

 

 

 

 

 

 

 

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