BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
Escada de agilidade
Weightlifting
Split Jerk (5×3 (50% – 80% baseado na qualidade do footwork))
Metcon
Metcon (Time)
3 rounds:
12 thrusters
9 front squats
6 Shoulder to Overhead 40/30 kg
rest 1’30”
CF Rings 