wod


coach claudio ciolli

CrossFit

warm up

10 cal

10 thruster @20/15

10 ring row

10 air squat

"Strict Fran"

21-15-9 reps for time of:

Thrusters @43/25 @30/20 @25/15

Strict pull-ups / ring row

rest 5'

For Time

50 Wall Ball Shots 30 / 20

100 calorie Row 80/60

50 Wall Ball Shots 30/20ù

Calisthenics

H.p 30"x5 rec 20"

superman 30"x4

( sc+ int+adv) Back lever tuck 20'' x3 rest 20"

( sc+int+adv) back lever one leg 20'' x3

(int+adv) dragon flag isometric max"x3

(adv) straddle/full back lever max" x3

pull up wide 6x3 rec 40"

push up wide 12x3

dip ring 6x3

pull up max rep x3 rest 40"

push up max rep x3

french press max rep x3

pull up narrow 6x3

push up diamond 6x3

tiger push 6x3

jump squat 15 x4


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