5 rounds for time of:

• 5 strict muscle-ups
• 1-minute L-sit hold

Team WOD - Changement après 5 aller retour de course
Pour le temps:
10 Pistols
20 Dips
30 Tractions
40 Burpees
50 Box Jumps
60 Pompes
70 Sit Ups
80 Fentes
90 Four Count Flutter Kicks
100 Air Squats

Front Foot Elevated Split Squats: 3 x 10 ea. Rest 60s.
Then,
Active Straight Leg Raises x 60s each side.

10 renegade row 5kg/10kg
10 dumble thruster
10 box jump 24"/20"

Warm Up

Strength
A)
Upper 5x5

B)
30 Back Squat
50 Jump Rope Singles
20 Back Squat
100 Jump Rope Singles
10 Back Squat
150 Jump Rope Singles

Metcon

Death by Burpees - 10 min ascending Amrap:
3-6-9-12-15-18-21-24-27-30-33-36-39-etc.
Burpees & Sit ups

WOD 1:
Deadlift
2 reps for max
225 and 240

Kettlesnake:
400m run w group
10 over the log burpees
400m run

WOD 2:
50+ thrusters (45)

WOD 3:
30 fat bar snatches (45)
2x 40m fat bar front rack lunges

• 3-3-3 of:
BB Hang Power Clean (0:03 eccentric in Hang)
3RM
90% 3RM 3-3
Dal BB sulle anche fai 0:03 di eccentrica sino alla Hang un dito sopra ginocchio poi esplosivamente
giri al petto il BB. Fai così ad ogni rep

3 Rounds @ focus on posture & quality

10-20m/side Front rack + overhead carry
12–15/side DB/KB side bend
0:20-0:30/side Copenhagen plank

– Rest as needed between rounds –

6 Heavy DB Snatch (alternating)
9 Box Jumps

CrossFit Games Open 17.5

10 Rounds

9 Thrusters 42,5/30kg
35 DU

Timecap: 24min