WOD 13/03/2024

CROSSFIT CLASS

On the 3:00 x 3 Sets:

8 Bench Press

Start First Set @60% & Build

"Space force"

AMRAP 4:

21/16 Cal Row

16 Alt. Single Arm Hang DB Snatch

16 Push-ups

Rest 1 Minute

AMRAP 4:

18/14 Cal Row

14 Alt Single Arm Hang DB Snatch

14 Push-ups

Rest 1 Minute

AMRAP 4:

15/12 Cal Row

12 Alt. Single Arm Hang DB Snatch

12 Push-ups

DB @22,5/15kg

*Score Tot.Rounds + Reps

GYMNASTIC CLASS

18:00 Adv. Toes to Bars / Ring Dip/ Wall walk

19:00 Beg. Swing e Kipping pull up