Crossfit Missaglia

WOD

HYBRID TRAINING

STRENGTH
Bench Press

2’30” * 4 sets
8 reps

START FROM 70% and build up to an heavy set ( if u can )

SPRINT !

EVERY 3’ * 18’
100 mt run + 10 A.Swing 32/24 + 10 WB 30/20

goal sub 90” ALWAYS !

Day 6

skill Hswlk

Open 26.2

For time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 muscle-ups

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell

Lv1
Pull up - Pull up - C2b

Lv2
15 pull up

Lv3
10 pull up