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′
