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BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 mts andar de caranguejo

15 mts caminhada com ktb front rack

10 side to side squat

Weightlifting

Front Squat (EMOM 10′ – 2 reps (60 – 70 %) + 3 box jumps )

Metcon

Metcon (Time)

3 Rounds:

50 air squat

14 PB Dip RX+ Ring Dips

10 hang snatches 40 /30 kg Time cap 15`