15082018

BarsNRIngs – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 8′:

Min 1: 5 shoulder dislocation PVC + anilha

Min 2: 15 balanços canoinhas

Min 3: 15 balanços superman

Min 4: 10 body row

Weightlifting

Pause Snatch (EMOM 7′ 2 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 7′:

3 OHS 70-45kg

10 strict pull up