Crossfit Blackstone

10 de outubro

WOD 11/10

STRENGTH
EMOM 10`
ODD: 4 Weighted strict pull up
EVEN: 8 Banded resisted push ups

METCON
AMRAP 18`
200m Farmer carry
10 Muscle ups
20 Box jumps

GF WOD
EMOM 10`
ODD: 4 Strict pull ups
EVEN: 4-6 Push ups

METCON
AMRAP 18`
200m Farmer carry
10 Pendlay row
20 Plate jumps

BLACK 30

Cardio
Amrap 20′
30 KB swing
50 walking lunges
200m one arm front rack carry
400m run
300m row

Bom treino!
Tony