12 de dezembro de 2017 // Archive

Date based archive
12 dez

CrossFit Ibirapuera – CrossFit

Warm-up

FOR QUALITY 3 (No Measure)

400m Run

10 Inch Worms

10 Lateral Box Step Ups 30/24 each leg

2 Rounds

8 Alternating KB Swing (12/8)

8 Alternating KB Clean w/ Swing (12/8)

8 KB Clean and Jerk (12/8)

Weightlifting

Clean (1×4@55%; 2×2@65%; 2×2@75%; 1×2@85%, 1×1@95%; 1×1@)

Metcon

Metcon (Time)

4 RFT

10 Front Squats, 185/135

15 Lateral Barbell Burpees
TC: 10′