Crossfit Blackstone

11 de fevereiro

WOD 12/02

SKILLS
Rope climb

METCON
TEAMS OF 3
AMRAP 25`
12 Rounds alternando:
15 Cal row
15 Box jumps
30 DU`s
* Max reps of rope climb in the remaining time
** O atleta B pode iniciar seu round assim que o atleta A terminar o box jump.

GF WOD
STRENGTH
Strict pull up
3x 2-4 Supinated grip
3x 2-4 Pronated grip

METCON
TEAMS OF 3
AMRAP 20`
Alternando rounds:
6 Burpees
8 Plate / box jumps
30 SU`s

Bom treino!
Tony

 

BLACK 30
6 Rounds
8 STOH @95-65
8  hang power clean
8 HSPU/push ups
200m run

Bom treino!
Ana