BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
5 cada lado supine flair
10 ring rows
10 mts andar do sapo
Weightlifting
Back Squat (5/3/1+ RPE 8-9)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 12′:
30 Lunges
20 wall balls
10 pull ups
CF Rings 