Crossfit

WOD 13/10

SKILLS
3 Rounds
Max reps (unbroken) of Muscle ups
rest 30"
Max reps (unbroken) of HSPU
rest 60 "
Max reps (unbroken) of T2B
rest 90"

METCON
TEAMS OF 3
For time:
100 cal Bike (troca a cada 10) ou 200 cal row (troca a cada 20)
15 Sprints 100m (alternando)
120 Box jumps (troca a cada 10)
300 DU's (troca a cada 30)
* Time cap 25'

GF WOD

SKILLS
3 Rounds
Max reps of pull ups
rest 30"
Max reps of Push ups
rest 60"
Max reps of Leg raises
rest 90"

METCON
TEAMS OF 3:
For time:
15x 50m Sled push / sled drag (sprint)
12x 100m Fast run (não tão rápido quanto um sprint, não tão lento como uma corrida de 200m)
9x 50m Farmer carry
300 Single unders (troca a cada 30)
* 25' timecap

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