BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
7 ring rows
5 cada lado sott press unilateral
15 polichinelos
Weightlifting
Thruster ( 5 rounds: 30″ on – 1’30” off carga = sem quebras)
Metcon
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
