BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 mts andar de pato
10 thrusters (somente barra)
10 balanços prayer streach
5 cada lado flexão de ombros alternados na barra (rack)
Weightlifting
Pause Hang Clean (7×3 3″pausa no high hang)
Metcon
Metcon (Time)
1 round
15 Box jump 24″/20″
10 hang clean 40/30 kg
rest 1′
2 rounds:
15 Box jump
10 hang clean
rest 1′
3 rounds:
15 Box jump
10 hang clean
Time cap: 11′
