Giorno: 21 Gennaio 2022

METCON
” DISCESA LIBERA “
for time

400mt run

80 back rack back step lunges alternated*
70 chest press on the floor*
60 barbell row*
50 front squat*
40 good mornings*
30 curl & presses*
20 barbell situps* *EMPTY BARBELL 20/15

4000mt run

FINISHER
for time
150 russian twist @ body weight

metcon
” gemini “

i go you go
in team x 2

for time

16 rope climb

then 3 rds
18 power clean
12 stoh

then
16 rope climb

RX 60 / 40
SCL 40 / 25 | half body rope

bulletlroof
tabata pushup with a partner
1 rnd each alternated

score is total reps