28082017

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′