CrossFit Metcon (Time) CrossFit Metcon (Time) 3 RND For Time: (scaled 1°:30rep/ 2°:20rep/ 3°:10rep) 30 Box Jump Overs 30 ball Cleans rx 9/6kg 30 t2b 30 wall ball rx9/6kg 30 Burpee Over Bar 30 america swing kb Calisthenics Tabata core mix 4xMuscle up 6xDip ring/bar x4 rec1 30'' rec2 45'' 6x pull down 8x tiger push // // 6x ring pull up 4x tiger bar // // 3+3 one arm push up 6x french press // //

CrossFit TABATA floor bench press bar up floor s.g. AMRAP 10' 1x strict pull up 1x muscle snatch rx50/35kg 2x strict pull up 2x muscle snatch rx50/35kg 3x... 3x.. ecc E3MOM 12' 100m x run/ row / bike + 15x sit up + 2x rope climb/pegboard 10x burpees + 20x air squat + 10x push up wide Accessory Work 5 Rounds 10 Single Arm Up Right Rows (L&R) 10 Single Arm Shoulder Press (L&R) CALISTHENICS 10''+4 - 15''+6 - 20''+ 8 - 15''+6 - 10''+4 x 2 set rec 1' hollow position + v-

CrossFit tabata core Complex Ft 3+2+2 x5 rest 1' dl snatch grip+ ps+push jerk btn 4Rft 5x pull up ring 5x swing america 5x roll up Calisthenics Roll up + v-up 2+6 x4 rec 30" prono plank +hyp 20"+15 x4 pull up isom 20"x4 rec 30" push up isom 20"x4 dip/french 20"x4 pull up narrow rev max x3 rec 40" push up rev max x3 tiger push max x3 tuck planche 30"x4 hs 20"x3 #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit Amrap 30' 10x v-up 5x gtoh rx 50/25 10x push up hr 5x pc rx 50/25 40x su Calisthenics Tabata core pull up x40 t.c 10' push up x80 t.c. 10' dip/french 70 t.c. 10' pull up narrow 6x3 rec 40" push up diamond 8x3 tiger push 6x3 hs faccia muro 20"x3 #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit Emom 25' 10x t2b 6x fs rx 60/35 100x run/air/row 6x kipp pull up 6x shoulder press rx 50/25 Amrap 5' 5x brps 5x ball clean Calisthenics mu 4x4 t2b 10x4 rest 40" push up clap 10x4 prono plank 40"x4 dip 6x4 hyp. 15x4 pull up+t2b 6+6 x3 rest 30" push up+prono plank 10+20" x3ù back lever tuck 20"x2 to candela to back ring 6x3 #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit Tabata core 21-15-12-9-7-5 power snatch rx 40/25 du cash out 40x jump squat Calisthencis v-up 10x4 rest 20" hyp. 15x4 skill "front lever" pull down 6x4 rest 40" front lever tuck 20"x4 front lever candela one leg 6x3 pull up 30 15 5 push up 40 20 10 lunges 40 20 10 tiger push 30 15 10 #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit Amrap 6' 100x run/row/air 30"x prono plank 5Rft 5x dl rx 80/45 10x brps over bar 8x box jump 5x push press rx 50/25 10x push up Calisthenics tabata core mu 4x4 rest 40" push up clap 8x4 tiger cross 6x4 pull up narrow isom 20"x3 rest 35" push up diamond isom 20"x3 dip iso/french press 20"x3 front lever negativa 15"x 3 rest 30" #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit FT 3 position squat clean x 3 rest 1' 2 position squat clean x3 squat clean 1x4 Emom 12' 10x t2b 6x pull up strict 30"x hs 10x wall ball Calisthenics 30"+30" x4 prono plank+superman rec 30" 30"+15 x3 hp+sit up pull-up+tiger push 6+6 x4 rec40" push up+squat 10+10 x4 pull up rev.+french press 6+6 x3 push up in avanti + lunges 10+10 x3 hs 30"x3 rec 30" hs 3 appoggi 30"x3 hs clap laterale 6x3 #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CROSSFIT tabata core ttb + superman for time 21 - 18 - 15 - 12 - 9 - 6 - 3 overhead squat kipp pull up box jump CALISTHENICS tabata core 6 x pull up narrow 10 x push up clap x 4 rec 1' 12 x squat 6 x pull up cerchio 10 x dip ring / bar x 4 12 x affondi dip 2 box 10 x 3 ice cream 8 x 3 rec 30'' push up archer 10 x 3

CROSSFIT "HEAVY DAY" 4 - 3 - 3 - 3 - 2 - 2 - 2 - 1 deadlift snatch grip emom 12' 6 x thruster rx 50 / 30 kg 8 x dip ring /bar 10 x high pull kett CALISTHENICS tabata core ttb 8 x 3 6 x pull up 8 x dip x 4 rec 1' 10 x push up pseudo planche 30'' x 4 pseudo planche push up 8 x 4 frog stand 30'' x 4 tuck planche 30'' x 4