08092017

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds:

3 cada lado “avião rodando”

5 reps shoulder dislocation (PVC + anilha)

5 reps globet squat ktb

Weightlifting

Back Rack Lunge (5×3 cada lado)

Metcon

Metcon (Time)

3 Rounds:

12 hang power clean 50 – 35 kg

9 Front squats

6 STOH

Time cap 5′

Metcon (AMRAP – Rounds and Reps)

Rest 2′

Amrap 5′:

12 hang power clean 9 Front squats

6 STOH