3 ROUNDS OF 3 min 300m run + amrap hspu 1 min rec 3 min 300m run + amrap ttb 1 min rec 3 min 300m run + amrap box jumps & over 1 min rec score: total reps

4 RM Front squat   50/40/30/20/10 kb swings 24/16 kg double unders

Partner 3 k row 3' rest 1/10 hang power clean 70/45Kg 10/1 pull ups

''The Beach on the street'' TEAMS OF 3 600 mt sandbag run (200mt each) 120 kb thrusters 16/12 90 burpees 600 mt sandbag run 90 burpees 120 thrusters 16/12 600 mt sand bag run    

For time 800m run 21 squat clean / 21 push jerk 600m run 15 squat clean / 15 push jerk 400m run 9 squat clean / 9 push jerk 200m run 3 squat clean / 3 push jerk rx: 50/35 kg

partner wod amrap 20' 3 power clean 80/55 kg 6 hspu 9 box jumps

20 min x 3 RM overhead squat / 3 RM front squat then For Time 750m row 50 barbell thruster 30 burpee lateral jump

"Helen" intervals 5 Rounds of 400m run 21 swing @ 24/16 kg 12 pull ups ... start every 5 min    

Crossfit Games 2014 - Event 3 "Triple 3" 3000m row 300 double unders 3 miles run     ... in teams of 2 p.s. se volete provare a farlo in solitaria (consigliato solo per chi maneggia bene i double unders), portatevi un cronometro p.p.s. consigliate scarpe da...

Amrap 20' 5 deadlift @ 75/50 kg 10 hspu 5 hang power clean @ 75/50 kg 20 pistols (10 each leg alternating)