BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
4 rounds:
5 cada lado perdigueiro
5 twisting bear
5 cada lado side to side squat
Weightlifting
Back Squat (4×2 pausa 3″ descida + 3″ pausa RPE:8)
Metcon
Metcon (Time)
21 – 15 – 9
Deadlift 80/55 kg
Ring dips
Time cap: 7′
CF Rings 