Crossfit Blackstone

08 de outubro

WOD 09/10

 

SKILLS
T2B

METCON
EMOM (for as long as possible)
ODD: 4 T2B
EVEN: 20m shuttle sprint
* aumenta 4 T2B e 20m a cada minuto
Exemplo:
Round 1: 4 T2B / 20m shuttle sprint
Round 2: 8 T2B / 40m shuttle sprint
Round 3: 12 T2B / 60m shuttle sprint

ACCESSORY WORK
3 Rounds
1` max reps strict press @45/35
1` max reps snatch grip penally row @45/35
1` rest

GF WOD
SKILLS
Kipping leg raises

METCON
4 Rounds
200m run
10 Leg raises

ACCESSORY WORK
3 rounds
30″ max reps of DB strict press
30″ max reps of DB penally row
30″ rest

 

BLACK 30

Endurance
4 Rounds
15 Thrusters
20 Push Ups
40 DU

Time Cap 15´

Bom treino!
Tony