wod

coach claudio ciolli

CrossFit

3 rnd nft

10 cal

10 sit up

10 fs @20/15

10 p c&j

Strength

Front Squat (5x4 @80%)

Every 1:30 mins

Metcon

For Time:

15 Power clean & jerk @50/35 @40/25 @30/20

150 Double Under 300 su

50 weighted Sit Up @10/5

150 Double Under 300 su

15 Power clean & jerk @50/35 @40/25 @30/20

20 min Time Cap

Calisthenics

Emom 6'

8 t2b

Skill front lever

tuck 20'' x 3

one leg 15'' x 3

full max'' x 3

EMOM 10'

6 pull up

EMOM 10'

6 dip

EMOM 10'

8 push up