17102016

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 passagens de bastão

10 mts andar de urso

20″ globet squat

Weightlifting

Pause Snatch (7×3 (pause hang 3″))

Metcon

Metcon (Time)

4 rounds:

10 burpees com med ball

15 weighted sit up com med ball

20 med ball squats 10/8kg

Time Cap: 10′