23112016

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

15 mts caminhar do frankstein

15 mts camunhada com chute lateral

15 mts carioca

Weightlifting

Back Squat (8×3 (80 – 85%) Time Cap: 20′)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 12′:

50 wall ball 10/8 kg

40 hang cleans 40/30 kg

30 push ups