Workout of the Day en Crossfit Vallecas

For Time
800 meter Run

Then 2 Rounds of:
50 Burpees
40 Pull-Ups
30 Pistols
20 Kettlebell Swings (1.5/1 pood)
10 Handstand Push-Ups

Then 800 mts Run

365 Double-Unders
On the minute: 5 Push-Ups

AMRAP 12′
Max Devil Press
On the minute: 5 Jumping Squats

2023 mts BIKE-ERG

AMRAP
7 Thrusters (52 kg)
7 Burpees
52 Single Unders

For Time
800 meter Run

Then 2 Rounds of:
50 Burpees
40 Pull-Ups
30 Pistols
20 Kettlebell Swings (1.5/1 pood)
10 Handstand Push-Ups

Then 800 mts Run

For Time
1 Muscle-Up
2 Power Snatches
3 Overhead Squats
4 Bar Facing Burpees
5 Box Jumps
6 Strict Handstand Push-Ups
7 Toes-to-Bars
8 Hang DB Cleans
9 Ring Dips
10 GHD Sit-Ups
11 Pull-Ups
12(00) meter Row

Run 400 mts Together

Teammate A: 25 Deadlift (60kg/40kg)
Teammate B: 20 Burpee Pull-Ups
Teammate C: Max Hang C&J (60/40)
Teammate D: Max Pinch Grip Carry

Rest 60″ each round

15/12 Calories
15 American Swings
50 Double-Unders
15 Burpees Box Jumps