WOD

04102018

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9′:

5 shoulder dislocation

30″ ponte nos ombros/ ponte sobre antebraços

5 cada lado step-up para altura

Weightlifting

Push Press (6×3)

Metcon

Metcon (AMRAP – Reps)

3 rounds

30″ on 30″ off:

Kettlebell Swing 24 – 16 kg

Box Jump 24″ – 20″

Shoulder to Overhead 70 – 50 kg

Kettlebell Overhead Squat 24 – 16 kg