CrossFit

2 rnd

200 m

10 dl 

10 knees push up 

FT

21-15-9-9-15-21 

Deadlift, @BW

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Calisthenics

Core

for time

30 t2b

30 oscillazioni hp

2' hp

2' prono plank

1' superman

skill front lever

20'' tuck x3 sc/int/adv

10''+ 10'' one leg x3 int/adv     rest30''

6 dragon flag sc/int/adv

10'' x full x 3 

5 pull down x 3 int/adv

Zavorrato

pull up 5x5 rest 1'

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