Workout of the Day

CROSSFIT

2 rnd nft

30 s.u.

10 x swing bar

10 x sit up

8 x squat clean

19.2

Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars - k.t.e. - k.t.c. 50 double-unders - s.u. 15 squat cleans, @ 60 / 40 kg - @ 40 / 25 kg - 30 / 20 kg 25 toes-to-bars 50 double-unders 13 squat cleans, @ 80 / 50 kg - @ 50 / 35 kg - 40 / 25 kg

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, @ 100 / 65 kg - @ 60 / 40 kg - 50 / 35 kg

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, @ 124 / 80 kg - @ 70 / 50 kg - 60 / 40 kg

If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, @ 140 / 90 kg - @ 80 / 60 kg - 70 / 45 kg

Stop at 20 minutes.

CALISTHENICS

30'' h.p. + 10 v-up gambe alternate + 20'' h.p. + 6 v-up gambe alternate + 10'' h.p. x 4 rest 30''

30'' x superman + 10 x iperex x 3

skill hs rest 30''......

" Il resto del wod lo troverai direttamente presso il nostro box "