BarsNRIngs – CrossFit
Warm-up (No Measure)
3 rounds:
5 shoulder dislocation
10 mts andar de pato em OHS com PVC
5 cada lado salto do Mario
Weightlifting
Slow Pull Snatch (7×2 3″ de primeira puxada e transição)
Metcon
Metcon (Time)
200 mts run
9 squat snatches 50 – 35 kg
200 mts run
7 squat snatches 50 – 35 kg
200 mts run
5 squat snatches 50 – 35 kg
Time cap 7′
