4x3min AMRAP (90sec rest)
alt.

a) 8 KB Swings 32/24kg
8 Handstand Pushups
8 Toes-to-bar

b) 8 Pullups
8 Box Jumps
8 Wall Balls

8 Rounds, On the 3:00
21/15 Calorie Row + 75 x DU

50 sit ups
50 steps walking lunges
50 sit ups
50 cal row/bike

50 DU
50 Sit Ups
50 DU
50 Squats
50 DU
50 Pull Ups
50 DU
50 KBS 24/16
50 DU
50 HR Push Ups
50 DU
50 Burpees
50 DU
50 Box Jumps
50 DU
50 Wall Balls

-Rest 3min-

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 sec wallsit
5 gob squat

Metcon/*Rx(15)
10rds
6 step ups/*box jumps 24/20
4 hrpu/*hspu
2 pull ups/c2b/*mu

strict/bench(12)
4x3

Finisher
100 rtw
30 t raise
2 min samson

• 2-2-2-2-2-2 of: BB Squat Snatch

Riscaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante e ripetibile per altri 3 sets.
Rimani conservativo nella doppia heavy!!! Perchè poi faremo la progressione dei carichi per 3 weeks con il carico di partenza di oggi.

9-15-21

Bar facing Burpees
OHS 42,5/30kg

Go all out! Scale if needed. (CrossFitLinchpin 24.1.2018)

Row 6x250m/hlö, I go you go style

3 sets of Amrap strict pull up
- be sure you have enough rest in between
- make notes about scaling
- goal is to do quality reps all the way!

For time;
80 cal row
60 box jumps
40 burpees
20 kb snatch alt. arms
10 wall climbs

tc 17min