BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
Amrap 7′:
7 body row
15 mts andar de pato
20″ prancha em canoinha
Weightlifting
Hang Clean (EMOM 7′ 2 reps)
Metcon
Metcon (Time)
4 Rounds:
4 Strict HSPU
8 Front Squat 70 – 45 kg
8 Strict Pull-up
Time cap: 12′
CF Rings 