Team 2x - For Time 5000m   row / skierg switch every 250m or 500m - you choose all sprints are MAX EFFORT !!! ::: ::: ::: ::: ::: Accessory Work - CORE 9 min x 45"on/15"off min 1 - russian twist with DB min 2 - plank min 3 - L-Sit  

Front Squat - Week 3 5 @ 75 % 3 @ 85 % 1+ @ 95 % ::: ::: ::: ::: ::: ::: "Fran" 21 - 15 - 9 Thruster @ 40/30 kg Pull ups - Rich Froning Jr. doing Fran @ Crossfit Games 2012 -

Amrap 20' 5 close grip bench press @ AHAP 10 DB row (5L/5R) @ AHAP 15 calories (bike/skierg/row) ::: target + 10 R :::  

8 rounds, start every 4 min, 60 double unders 12 toes to bar 8 alt. DB snatch @ 30/20 kg ::: ::: ::: ::: ::: ::: ::: ::: ::: :::

For Time 50 calories 40 walking lunges with DBs in front rack 30 burpee deadlift with DBs 15 muscle ups 30 burpee deadlift with DBs 40 walking lunges with DBs in front rack 50 calories RX: 22.5/15 kg

"The Lyon" 5 rounds, each for time 7 squat clean 7 shoulder to overhead 7 burpee chest to bar ::: rest 2 min ::: (from crossfit.com 27 dic 2017)

Amrap 18 min 250m row 10 box jumps R @ 60/50 cm 5 deadlift @ 120/80 kg -:-:-:-:-:- goal: > 8 rounds

Front Squat Week 2 3 reps @ 70 % 3 reps @ 80 % 3 + reps @ 90 % ::: ::: ::: ::: ::: Amrap 8' 8 DBs thruster @ 2 x 15/10 kg 40 double unders

Team 2x Amrap 24' - 1 round each 2 muscle ups 4 hand stand push ups 8 KB swings @ 32/24 kg  

Team 2x 2 rounds of 4 min - max cal bike (10/7 cal each) 1 min - rest 4 min - max stone ground to shoulder 1 min - rest 4 min - max bench press @ 60/35 kg (10/7 reps each) 1 min - rest