WOD

CrossFit

2 rnd

200 run

30" hp

10 dl

10 fs

10 knees push up

Emom 10'

4 fs @50% 1 rm

Amrap 15'

5 dl.......................................

Calisthenics

1'x3 prono plank

6+3"x3 albanesi

front lever

20"x3 tuck

20"x3 one leg

max"x3 straddle/full

6x6 wide pull up - reverse pull up rest 45"

8x6 wide push up- rev push up

6x6 fre......................................

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