Crossfit Blackstone

05 de dezembro

WOD 06/12

SKILLS
EMOM 5`
2-4 Ring muscle ups
rest 1`
EMOM 5`
5 C2B pull ups

METCON
10-20-30-20-10
Wall balls
pull ups
* 200m run each break

GF WOD
STRENGTH
EMOM 5`
5-10″ Box ou Ring Support

EMOM 5`
6-8 Ring rows

METCON
10-12-16-12-10
Wall balls

5-6-8-6-5
Strict pull up

 

BLACK 30
Interval

Amrap (1) 3′
10 v ups
8 DB power Snatch @50-55/30-35

rest 1′

Amrap (2) 3′
10 Burpees
8 DB hang power Clean

rest 1′

Amrap (3) 3′
10 T2B
8 DB Push press

Bom treino!
Tony