WOD

CrossFit

2 rnd

10 squat

10 lunges

5 pc

5 thruster

For Time t.c. 20'

Buy-in: 600 run/300 su/150 du

Then, 3 Rounds of:

11 Clusters @50/35 @40/25 @30/20

24.....................................................

rest 3'

FT t.c. 20'

20-18-16-14-12-10-8-6-4-2

Swing kb...................................

Calisthenics

hollow position 45'' x 3 rest 20''

dragon flag 6 x 3 rest 30''

iperex 15 x 4 rest 20''

(sc+int+adv) 20"x3 rest 20"

(sc+int+adv) pseudo planche 20"x3

(int+adv) tuck....................................

" zavorrato "

pull up 5x5 rest 1'

push up 12..............................

"IL RESTO DEL WOD PUOI TROVARLO PRESSO IL NOSTRO BOX"

#crossfit #boxaroma #streetworkout #streetwork #calisthenics