BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
15 mts andar de minhoca
5 roscas nórdicas
15 superman ancorado
Gymnastics
Metcon (No Measure)
EMOM 12′
3 rounds
10 pike compression
5 beat swings
3 jefferson curl
4 t2b (IN: 6 v-up / t2r)
Metcon
Metcon (Time)
10 burpees over the bar
10 deadlifts 120 – 85 kg
10 burpees over the bar
8 deadlifts 120 – 85 kg
10 burpees over the bar
6 deadlifts 120 – 85 kg
Time cap: 6′
CF Rings 