Crossfit Blackstone

07 de outubro

WOD 08/10

STRENGTH
Back Squat
3x3

OH squat
3x3
.
METCON
Partners:
AMRAP 14`
6 Burpee box jump over
8 One DB box step up @50-55/30-35
10 DB snatches @50-55/30-35
*alternando rounds.
.
GF WOD
STRENGTH
Front squat
4x5
.
METCON
Partners:
AMRAP 12`
6 Burpee over DB
8 One DB walking lunges
10 DB snatches
*alternando rounds.

Bom treino!
Tony

 

BLACK 30

21-15-9
KB swing
Burpees
*400m run no final de cada round

3 Rounds
1' Plank
30" side plank rigth
30" side plank left

Bom treino!
Ana