30112017

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

Amrap 7′:

5 extensão dos ombros, no chão, com barra

10 Sumo deadlift ktb

5 cuban press

Weightlifting

Muscle Snatch (5×3)

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.