SPECIAL WOD IN OCCASIONE DELLA FESTA DEL BOX! CrossFit TEAM OF 2 21-15-9 (you go, I go) ttb dl rx 70/50kg wall ball 9/6 AMRAP 12' (you go, I go) 6x OHS rx50/30 kg scaled Front squat 8x kipp pull up Calisthenics tabata core L-sit + prono plank 4x Muscle up x3 rest:1' 6x pull up narrow x3 rest:45'' 6x reverse l-sit narrow pull up x3 // 10x push up archer x3 // 10x tiger push // 6x dip bar/ring // 30''x handstand x3 // 4x handstand push up (casetta) x3 // 30'

CROSSFIT "HEAVY DAY" squat clean 3 x 6 set rec 1' amrap 10' 2 - 4 - 6 - 8 - 10...... push press one arm ket/dumb (set a braccio) 6x squat jump air CALISTHENICS tabata core ring muscle up 4 x 4 pull up archer 6 x 3 pull up 3 cambi 6 x 3 rec (1) 30'' rec (2) 1' tiger bar 4 x 4 dip ring 6 x 3 push up clap 10 x 4 pistols 8 x 3 squat 12 x 3 #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CROSSFIT tabata core prono plank + v-up for time 55 x deadlift rx 80 / 45 kg 55 x madball cluster rx 9 / 6 kg 55 x push up hand release 55 x american swing CALISTHENICS 30'' x hollow position + 10 x oscillazioni ttb 8 x 3 rec 20'' pull up 30 10 20 5 15 dip 30 10 20 5 15 push up 40 10 30 5 25 pistols 30 10 20 6 16 alternated grip

CROSSFIT " HEAVY DAY " 2 + 2 x 3 set ( 80 % 1rm snatch ) 1 + 2 x 3 set ( 85 % 1rm snatch ) sqaut snatch + snatch balance amrap 10' 15 x d.u. / 40 x j.r. 12 x sit up 10 x wall ball rx 9 / 6 kg 8 x kipp ring pull up CALISTHENICS 15' x l-sit bar + 8 x ttb x 4 rec 30'' superman 30'' x 4 6 x pull up 6 x dip 10 x push up x 3 rec (1) 20'' rec (2) 45'' 12 x squat frog stand 20'' x 3 handstand 3 appoggi 20'' x 4

CrossFit tabata core t2b-hyp ext 6RFT 24x squat 24x push-up 24x walking-lunges 400x run Calisthenics tabata core pull up isom 30"x4 rest 40" push up isom 30"x4 dip 30"x4 pull up narrow 6x 3 push up archer 8x3 french press box 6x3 back lever 20"x3 hs faccia muro 20"x3 #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit Emom 12' 150m x row/air 15x t2b 200x run 15x v-up FT t. c. 15' 9-15-21 Pc rx 50/35 brps facing bar 4RFT 4x kipp pull up 10 push up Calisthenics Hp 30"x 4 rec 20" Superman 30"x 4 4+8x4 mu+push up rest 40" 8+4x4 push up in avanti + pull up wide 6+20"x4 dip+hs 6x3 pull up rev rec 35" 8x3 push up diamond 6x3 french press front lever ring 10"x 3 rec 30" #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit Tabata Day Tabata 1 s.u. - l-sit bar Tabata 2 box jump - pull up reverse Tabata 3 swing one arm kett - clean ball rx 9/6 kg Tabata 4 ttb - high pull kett Tabata 5 air squat - push up Calisthenics tabata core 4 x muscle up / pull up x3 rest:1' 6x pull up dx-sx // 6x reverse narrow pull up // 6x bar dip // 12x push up archer // 20x sqaut // 10x pistols // 30'' x handstand casetta 30'' x handstand pancia al muro x3 rest 3

CrossFit 21-15-9 muscle snatch rx 40/25 kg box jump over 7 RND for time 3 x thruster + 3 x back squat rx 50/35 kg 6 x strict pull up 9 x handstand push up Calisthenics tabata l-sit + prono plank 3 x perfect foarm muscle up x 3 rest: 1' 10-9-8-7-6-5-4-3-2-1 Pull up + push up 10-9-8-7-6-5-4-3-2-1 dip bar + tiger push human flag isom 30'' x 4 tenuta laterale sul box 30'' x4 rest:40'' clock bar 6 x 3 #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CROSSFIT tabata core prono plank + superman for time t.c. 25' 600 m run 2rnd 40 x lunger front rack rx 40 / 25 kg 30 x kipp pull up 40 x wall ball rx 9 / 6 kg 30 x snatch one arm 150 x jumping rope CALISTHENICS 30'' x hollow position + 10 x v-up x 4 rec 30'' 30'' x superman + 10 x back extension x 3 4 x pull up + 15'' x isom + 2 x pull up x 4 4 x dip + 15'' x isom + 2 x dip x 4 rec 4

CROSSFIT e2mom 10' 5 x deadlift snatch grip amrap 7' 5 x thruster rx 40/ 25 kg 30 x j.r. rest 3' amrap 7' 6 x t2b 10 x push up hand release CALISTHENICS hollow position 1' x 4 rec 30'' superman 30'' x 3 pull up 30 10 20 dip 30 10 20 push up 40 10 30 squat 50 10 40 back lever 30'' x 4 rec 30''