26092016

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

Prancha em flexão 20″

15m caminhada do pato

15 jumping squats

Weightlifting

High-Hang Clean ( EMON 10′ 2 High Hang Clean)

Metcon

Metcon (AMRAP – Reps)

3 rounds 3′ 1′ rest

3 hang cleans

3 jumping lunges

3 push-ups

6 push-ups

6 hang cleans

6 jumping lunges

9 hang cleans

9 jumping lunges

9 push-ups…