WOD 14/05
Crossfit

WOD 14/05

SKILLS
EMOM 12'
A. 12 Hollow rocks
B. 8 Kipping on rings (hollow / arch pos.)
C. 4 Ring Muscle up

METCON
3 rounds
1' Box jumps
1' Hang power clean @135/95
1' Push up
1' Bike or row (cal)
1 rest

GF WOD
SKILLS
EMOM 12'
A. 12 Hollow rocks
B. 6 Kipping on bar (arch / hollow pos.)
C. 4 Kipping leg raises

METCON
3 rounds
1' Plate jumps
1' KB swings
1' Push up
1' Bike or row (cal)
1 rest

Bom treino!
Tony

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