16022017

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

1 round com PVC :

5 reps cada:

press push press

press em split

jerk balance

split jerk

Weightlifting

Split Jerk (7×2)

Metcon

Metcon (Time)

4 rounds:

10 front rack lunge 40 /30 kg

10 Shoulder to Overhead 40/30 kg

10 burpees over the bar

Time cap: 10′