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BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

16 ktb swing unilaterais

20 flexões plantares sobre anilha

15 mts waiter walk

Weightlifting

Pause Hang Clean (5×2)

Metcon

Metcon (Time)

21 dumbbell hang clean and jerk

box jump 24″ – 20″

rest 1′

15 dumbbell hang clean and jerk

box jump

rest 1′

9 dumbbell hang clean and jerk

box jump

Time cap: 8′