CrossFit 2 rnd 200 run 20"hp 10 swing bar 5 pc Amrap 25' 5 hang clean @60/45 5 brps over facing bar 5 pul........................................... Calisthenics 30-25-20-15-10 v up prono plank 40" front lever skill 6 dragon flag x 3 rest 30'' (sc+int+adv) 20'' tuck front lever x3 r 20" (sc+.................................................. 3 rnd no rest, recupera solo tra i giri 1' 6 wide pull up 8 dip 12 wide push up 3 rnd no rest, recupera solo tra i giri 1' 6.............

CrossFit 2 rnd 10 squat 10 lunges 5 pc 5 thruster For Time t.c. 20' Buy-in: 600 run/300 su/150 du Then, 3 Rounds of: 11 Clusters @50/35 @40/25 @30/20 24..................................................... rest 3' FT t.c. 20' 20-18-16-14-12-10-8-6-4-2 Swing kb................................... Calisthenics hollow position 45'' x 3 rest 20'' dragon flag 6 x 3 rest 30'' iperex 15 x 4 rest 20'' (sc+int+adv) 20"x3 rest 20" (sc+

CrossFit 2 rnd 60 su 10 sit up 5............................ Deadlift 10x4 rest 1' @body weight For Time: 50-35-20 (int 40-30-15 sc 30-20-10) Wall Balls................................... Calisthenics 45'' x hollow position + 6 x albanesi x 4 rest 30'' 30'' x superman + 10 x iperex x 3 rest 20'' (sc+int+adv) hs. 3 appoggi 20'' x 3 rest 20" (sc+int) hs. panc....................................... pull up 3 cambi 6 x 4 rest 45'' push up 3 cambi 12 x 4 dip

CrossFit 2 rnd 20 j.j 20" hp 10...................................... 3 RFT 400 run/150 du/200 su 22 Shoulder-to-Overheads @43/30 22 Push up ............................ acc. curl db 6x3 rest 1' Calisthenics H.p 30"x5 rec 20" superman 30"x4 ( sc+ int+adv) Back lever tuck 20'' x3 rest 20" ( sc+int+adv) back lever one leg 20'' x3 (i.................................................... pull up wide 6x3 rec 40" push up w............................ pull up max rep x3

CROSSFIT 2 rnd 50 s.u. 10 swing bar 5 power clean 5 power snatch 10 row bar 10 knees push up emom 25' 40'' on - 20'' off power clean pull up power.......... CALISTHENICS 30'' x hp + 10 x v-up + 15'' x hp x 4 rest 30'' 30'' x superman + 10 x oscillazioni x 3 rest 20'' 10' skill ring / bar muscle up 4 x 8 pull up 3 cambi 4 x 4 russian....... 10 ring curl + 12 ....... " IL RESTO DEI WOD LI TROVI PRESSO IL NOSTRO BOX "

CROSSFIT 2 rnd 10 dl 5 + 5 one arm db cluster 30'' h.p. 8 steps 3 rnd for time 15 deadlift 15 america swing 15 + 15 ................ f.t. 2 km...... CALISTHENICS hp 4 x 1' rest 20'' dragon flag 3 x 6 rest 30'' skill front lever rest 30'' 3 x 20'' tuck 3 x 10'' one leg........... 4 x 6 pull up ring 4 x 6 bulgarian dip / one bar rest 45'' 4 x 10......... 3 x 10 French........ " IL RESTO DEI WOD LI TROVI PRESSO IL NOSTRO BOX "

CROSSFIT 3 rnd 30 j.j. 30'' h.p. 5 sumo dl high pull 5 push jerk...... amrap 10' 5 sumo dl high pull @ 50 / 35 7 t2b / kte / ktc 9.......... rest 3' amrap 10' 5 push jerk @ 50 / 35 - @ 40 / 25 - @ 30 /20 7 burpees / push up........ " accessory " 3 pegboard / ..... CALISTHENICS l-sit + t2b 15'' + 6 x 4 rest 30'' skill human flag rest 30'' 3 x 10'' + 10'' tenuta frontale 3 x 10'' + 10'' tenuta laterale ........ pull up 30 5 20 push up 50 10 30 dip 30..

CROSSFIT 2 rnd 5 dlsg 5 muscle snatch......... e2mon 10' complex 3 position squat s......... rest 3' 10' to find 1 rm ....... f.t. 1 km run 150 d.u. / 300 s.u. 600m run..... CALISTHENICS 30'' x prono plank + 30'' x tenuta laterale dx + 30'' tenuta laterale sx x 3 rest 30'' strict t2b gambe larghe 8 x 3 rest 20'' iperex 10 x 3 skill planche rest 30'' 3 x 20''frog stand 3 x 20'' pseudo planche 3 x 10'' tuck ......... m.u. 4 x 4 push up in spinta 8 x 3 rest 1' ru

CROSSFIT 3 rnd 10 swing bar 10 ring row......... for time push up 3-6-9-12-15-18-21-24-27-30 reps ( knees push up ) c2b 1-2-3-4-5-6-7-8-9-10 reps ring dip 2-........... CALISTHENICS h.p. + oscillazioni 45'' + 10 x 3 rest 30'' hp gambe larghe ...... skill back lever rest 30'' 3 x 20'' tuck 3 x 20'' one leg ............. 10 - 8 - 6 ....... pull up + dip 16 - 14 - 12 ....... push up + sqaut " IL RESTO DEI WOD LI TROVI PRESSO IL NOSTRO BOX "

CROSSFIT 2 rnd 20 j.j. 30'' h.p. 10 swing bar...... " THE SEVEN " T.C. 40' 7 rnd for time 7 hspu 7 thruster @ 60 / 40 - @ 50 / 30 - @ 40 / 25 7 k.t.e........ CALISTHENICS 45'' on - 20'' off x 4 set h.p. strict t..... skill handstand rest 30'' 3 x 20'' 3 appoggi 3 x 20'' pancia al muro ....... 6 x pull up archer / wide 6 x dip......... 6 x pull up narrow 6 x dip one bar x 3 a circuito // //......... " IL RESTO DEI WOD LI TROVI P