BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
20 balanços de canoinha
3 rope row
5 balanços de mesa
Gymnastics
Rope Climb (6×1 Legless Avançados)
Ring Rows (5×5)
Metcon
Metcon (Time)
2 Rounds:
5 ring muscle up
15 thrusters 40 – 30 kg
5 bar muscle up
15 thrusters 40 – 30 kg
Time cap: 9′
