WOD | Crossfit Parma

2 Mar 2020

On The Minute x 24′ min 1 – 18/12 cal row min 2 – 12 KB swings @ 32/24 kg min 3 – 4 burpee bar muscle ups

4 rounds of 4 minutes AMRAP of 6 toes to bar 8 DB hang snatch (4L+4R) 10 wall balls :: rest 2 min btw ::

Bench Press 2nd cycle – Week 3 75% x 5 reps 85% x 3 reps 95% x 1+ reps ::: ::: ::: ::: Emom 10′ strict pull ups 8/6/4 reps

6 rounds, start every 4 minutes, 18 calories bike + 12 thruster @ 40/30 kg

Back Squat 2nd cycle – Week 3 75% x 5 reps 85% x 3 reps 95% x 1+ reps ::: ::: ::: Emom 10′ strict pull ups –> 8 / 6 / 4 reps

Box Closed ::: ::: ::: Home workout For Time 20 burpees 80 push ups 20 burpees 100 sit ups 20 burpees 120 air squat 20 burpees