METCON RX: AMRAP 4’ 21 BURPEES 21 TOES TO BAR 21 FRONT SQUAT 40/30Kg REST 4 MIN AMRAP 4’ 15 BURPEES 15 TOES TO BAR 15 FRONT SQUAT 50/35Kg REST 4 MIN AMRAP 4’ 9 BURPEES 9 TOES TO BAR 9 FRONT SQUAT 60/40Kg   INTERMEDIATE: TOES TO BAR -> KNEES TO ELBOWS FRONT SQUAT

GYMNASTICS EVERY 1:30 x 6 SETS RX: 1 LEGLESS HOLLOW BODY ROPE CLIMB INT: 5 STRICT PULL UP BEG: 8 RING ROW 3030   METCON 3 ROUDS FOR TIME RX: 21 CAL ROW 15 MEDBALL CLEAN 20/14lbs 9 RING DIP   INTERMEDIATE: 21 CAL ROW 15 MEDBALL CLEAN 14/16lbs 9 BANDED RING DIP   BEGINNER:

METCON AMRAP 25’ RX 400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND) 60 DOUBLE UNDERS 30 KB RUSSIAN SWING 20 KB FRONT RACK BOX STEP OVER (10 R. ARM + 10 L. ARM) 60/50cm 10 ALT ARM KB TURKISH GET UP KB: 20/12Kg   INTERMEDIATE: 400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND)

OPEN WORKOUT 19.1 :)))

BOX LEAGUE CLASSI DI FLEXIBILITY E CROSSFIT SOSPESE

SPLIT JERK BUILD A HEAVY SET OF 3 REPS IN 12 MIN   METCON AMRAP 8’ LADDER UP RX: 1-2-3-4 . . . PUSH JERK 45/30Kg 2-4-6-8 . . . LATERAL BURPEES   INT: 1-2-3-4 . . . PUSH JERK 30/20Kg 2-4-6-8 . . . LATERAL BURPEES   BEG: 1-2-3-4 . . . PUSH JERK

METCON TEAM OF TWO 2 ROUNDS FOR TIME RX: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER 20/15Kg 40 CHEST TO BAR   INT: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER 15/10Kg 40 PULL UP   BEG: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER by feel 40 JUMPING PULL UP   CAP TIME 28 MIN

METCON 5 ROUNDS FOR TIME RX: 15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK 22.5/15Kg 20 DEFICIT PUSH UP AFTER EVERY ROUND   INT: 15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK 17.5/10Kg 20 DEFICIT PUSH UP AFTER EVERY ROUND   BEG: 15 – 12

METABOLIC CONDITIONING RX, INTERMEDIATE & BEGINNER: ROW 250m ROW 500m ROW 1000m ROW 500m ROW 250m WORK-REST 1:1

OPEN WORKOUT 19.2 :))