CROSSFIT emom 9' 200 m x row / 100 m ass 20 x sit up 10 x ttb 5 rnd for time 4 x muscle up/ pull up 2 x clean + 2 x hang power clean + 2 x push jerk 4 rnd for time 10 wall ball 10 x american swing 10 x push up CALISTHENICS core mix a terra 6 x pull up 8 x dip par x 5 rec 20'' 10 x push up handstand push up 6 x 4 rec 30'' pull down 6 x 3 bulgarin dip ring 4 x 3 tuck back lever 20'' x 3 rec 30'' rec 1' tuck planche 20'' x 3

CrossFit For time 150x jr 50x sit up 50x j jack 30x ttb Amrap 15' 6x front squat 40kg/25 kg 8x push jerks 10x push up Emom 12' 8x pull up 7x cal 12x wall ball Calisthenics l-sit piedi su ball 20"x 4 rec 20" albanesi 10x 3 pull up isom 10"+ 8 push up + 6 pull up x 4 rec 40" push up isom 20"+6 pull up+10 push up x 4 dip ring isom 10"+4 dip ring+10"dip ring isomx 4 pull up 4 + 10 push up piedi su rialzo x 3 push up diamond 8 + 4 pull up narrow x 3 french press 6 + 20" isom hs

CrossFit Amrap 6' 30x jr 1ox v-up Amrap 16' 8x pull up 15x thruster rx 40kg/25 kg For time 40x wall ball 30x lunges 20x push up 10x pistols Calisthenic tabata core hs isom 20"x 4 rec 30" muscle up 4x 4 rec 40" pull up 2 cambi 4x 4 pull up reverse isom 20" x 3 push up one arm 6x 4 push up diamond 8x 4 wide push up isom 30"x 3 tiger cross to tiger push 6x 4 dip ring 6x 4 french press isom 20"x 3 ice cream + 1" isom front lever 4x 3 rec 35"

CROSSFIT 3 rnd 1' x max cal. row/ass. 1' x max rep ttb 1' x max rep sit up amrap 12' 2-4-6-8-10-12...ecc thruster pull up emom 9' 6 x wall ball + 6 x push up 6 x american swing + 8 x push up tiger 6 x snatch one arm + 1 x rope climb CALISTHENICS core mix a terra muscle up 6 x 4 pull up ring 6 x 3 pull up 3 cambi 6 x 3 tiger paral. 6 x 4 rec 30'' rec 1' dip ring 6 x 3 handstand push up 6 x 4 push up superman 8 x 4 push up 3 cambi 10 x 3 push up arche

CROSSFIT tabata core mix amrap 15' 4 x ring muscle up 6 x clean 8 x push press dumbbells for time t.c. 15' 100 x jumping rope 50 x air squat 50 x sit up 50 x burpees 50 x wall ball 100 x jumping rope CALISTHENICS 30'' x hollow position 10 x albanesi x 3 20'' x l-sit bar 4 x muscle up 6 x dip ring x 3 10 x push up clap rec 1' 6 x pull up archer 6 x dip one bar x 3 10 x push up archer 6 x pull up narrow 8

CrossFit (team of 3) 15 RFT 300m row/ 200m air 15 RFT 3x hang clean rx 40/25 6x shoulder to overhead 10x push up Calisthenics sit up 20 + 6 pull up x 4 rec 30 push up 12 + 10 ttb x 4 dip 6 + 10 knees parall x4 reverse ring pull up 6 x 4 push up diamond 10x 4 ring dip 6x 4 pull down 6x 3 front lever 20" x 3 #boxaroma #streetworkout #calisthenics #streetwork #crossfit

CrossFit Emom 9' 10x cal 20x sit up 30x jr Amrap 15' 3x muscle up/pull-up chest to bar 6x bar facing brps 9x front squat rx 50/25 Amrap 10' 4x push press 6x muscle snatch kettle 10x push up Calisthenics tabata core prono plank one arm + sit up muscle up 2 + 20" pull up isom x 4 rec 40" push up clap 6 + 20" push up isom x 4 reverse pull up isom 20"+ 4 narrow pull up x 3 rec 35" push up in avanti isom 20" + 8 reverse push up x 3 ring dip 4 + 20" french press x4 ring dip isom 2

CrossFit Teams of 2 8 RND FOR TIME (YOU GO, I GO) 6 x hang clean 45kg/25kg 8 x toes to bar 10 x clean ball 9kg/6kg 8 RND FOR TIME rx 50kg/30kg 8 x deadlift 6 x front squat 4 x push press Calisthenics tabata core mix 4x muscle up 6x pull up x3 set rec 1 30'' rec 2 1' 8 x push up 6x wide pull up 6x bar dip // // // 10x wide push up 6x narrow pull up 6x dip 1 bar // // // 10x push up archer 4x handstand

CrossFit 6 RND FOR TIME 6 x kettlebell Muscle snatch 8 x thruster 40kg/25kg 10x bar facifng burpees 4 RND FOR TIME 6 x push jerk split 8 x kipping pull up 10 x pistols 2 RND FOR TIME 6 x toes to bar 8x push up CALISTHENICS tabata core mix Round pull up 30|20|10 dip 40|30|20 alterneted grip wide/normal/narrow/reverse push up 50|40|30 handstand push up/casetta 4x6 rec45'' tiger bar 4x6 rec45'' dip one bar over 4x6 rec45

CrossFit For Time 100x jumping rope/ double under 60x sit up 80x jumpig rope/ double under 30x ttb Amrap 12' 4x clean 10x push up 6x walball 3rnd ForTime 4x ring muscle up/pull up 10x swing kettle Calisthenics wide pull up 6+ v-up 10 x4 rec 45" wide push up 10+ ttb 10 x4 dip ring 8+ knees bar x4 handstand 30"x3 rec 40" pull down 3x6 front lever 3x30'' back lever 3x30'' candela 3x30'' #boxaroma #streetworkout #calisthenics #streetwork #crossfit