BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
Amrap 7′:
5 cada lado deadlift unilateral com kettlebell
5 cada lado remada unilateral com ktb, mantendo um lado em isometria. alternar o lado a cada repetição
30 ” alongamento do pombo
Weightlifting
Front Squat (5×4)
Metcon
Metcon (Time)
3 Rounds:
10 pull ups
10 front squats 60 – 40 kg
10 burpees
Time cap: 9′
CF Rings 