E1:15O1:15 8 rounds
Strict Bar Muscle Up

CONDITIONING

9min AMRAP:

3 Pull-Up/C2B
6 Push-Up
9 Air Squat
12/9cal Row

RPE 3 to 4

Target 7+ rounds

5-10min Bike/Airbike/Row
Then 3 rounds:
8 Medball Clean
1 Wall Walk + 10 Wall Facing Shoulder Taps
5 Strict Pull-Up/Ring Row

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Thoracic Flow 2.0 video + 10 Vertical Squat Jump

Strict

20 min AMRAP:

5 push ups
10 sit ups
15 air squats

3 rounds
400m row
50 Walking lunges 16kg goblet
200m run
25 box jumps
800m bike, standing (Hard 10)
15 Backsquats (50% of 1 rep max weight)

Rest 5 min

4 rounds
10 t2b
15 v ups
20 hollow rocks

Max distance with c2 bike erg in 45 min
Hr 154-173 bpm

Aerobic condition:
10 min: C2 Bike
4min: ski or row
8 min: C2 Bike
4 min: ski or row
6min: C2 Bike
4min ski or row
4min: C2 Bike
4min ski or row
2min: C2 Bike
4 min ski or row
Go easy aerobic pace.

12 Days of CrossFit

For Time:
1 Squat Snatch 60kg
2 Hang Power Snatches
3 Deadlifts
4 Bar facing Burpees
5 Toes to Bar
6 Box Jumps Overs (24/20)
7 Handstand Push-ups
8 Goblet Reverse Lunges (70/53)
9 Kettlebell Swings (70/53)
10 GHD Sit-ups
11 Wallballs (30/20)
12 Calorie Assault Bike

• “Murph” For Time of:
Run 1600 m
Pull Ups 100 reps
Standard Push Ups 200 reps
Air Squats 300 reps
Run 1600 m
No partition reps!
(Wear Vest 9/6Kg if you want) (Row o SkiErg 2000/1600 m in alternativa ai 1600 m Run)