BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
4 rounds:
20 movimentos de braços sentado
20 skipping na parede
15 mts de skipping em duplas
Weightlifting
Pause Hang Clean (2 reps EMOM 6′)
Metcon
Metcon (Time)
200 mts run
10 hang squat clean 60 – 40 kg
rest 1’30
200 mts run
8 hang squat clean
rest 1’30
200 mts run
6 hang squat clean
rest 1’30
Time cap: 9′
