Front squats.

CrossFit Pinheiros – CrossFit

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Warm-up

(No Measure)

3x

10 medball clean

15 ring row

20m walking lunge

Weightlifting

A: Front Squat (15′ pra achar 3RM )

B: Front Squat (Séries de 5 rep. @ 80% de 3RM)

Metcon

Metcon (Time)

5x

300 m run (esquerda, até a cardeal)

10 wallball shots 20/16 lb (RX+ 15 Wallballs)

5 Strict pull-up (RX+ 5 C2B strict)