0

venerdi 25/09/2020

  • Amrap in 6 minutes:

     

  • 6 pike to push-up

     

  • 9 air squat

     

  • 12 sit-up

     

  • rest three minutes

     

  • with empty/light bar:

     

  • four rounds for reps:

     

  • 20 seconds of thruster

     

  • rest 20 seconds

     

  • 20 seconds of bar-kipping/

     

  • hollow arch position switch

     

  • rest 20 seconds

     

  • 20 seconds of burpees

     

  • rest 20 seconds

     

  • rest five minutes

     

  • “Fran”

     

  • 21 – 15 – 9 reps for time of:

     

  • thruster (43/30 kg)

     

  • pull-up

     

  • time cap: 8 minutes