27112017

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

Amrap 8′:

5 Ring row

10 balanços de canoinha + 10″ sustentação ultima rep

10 reps cada lado skipping unilateral estático

Gymnastics

Muscle-ups (técnica)

Metcon

Metcon (Time)

400 mts run

40 wall balls 20/14 lbs

40 ktb swings 24/16 kg

400 mts run

Time cap: 10′