BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
5 shoulder dislocation
15 mts andar do avestruz
10 pull through com band
Weightlifting
Snatch (EMOM 6′ 3 reps )
Metcon
Metcon (Time)
3 rounds:
5 HSPU defict 20+10/15kg
10 toes to bar
20 power snatches 30/20kg
Time cap: 9′
CF Rings 