BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
5 cada lado one arm botton up ktb press (leve)
3 cada lado circulos de punhos em 4 apoios
5 caminhadas de sapo para handstand
Weightlifting
Push Jerk (5×5)
Metcon
Metcon (Time)
20 thrusters 40 – 30 kg
25 ktb swing 24-16 kg
rest 1′ 15
thrusters 40 – 30 kg
20 ktb swing 24 – 16 kg
rest 1′ 10
thrusters 40 – 30 kg
15 ktb swing 24 – 16 kg
RX+ 32-24 kg
CF Rings 