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CrossFit Pinheiros – CrossFit

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Warm-up

(No Measure)

3x

10 Kb swing (russian)

15 Ring row

20 Double under

Weightlifting

A: Bent Over Row (5-5-5-5)

B: Snatch Pull (5-5-5-5+)

Metcon

Metcon (Time)

6x

10 pull-ups (Chest to bar)

10 Sumo deadlift high pull (kb) 24/16 (RX+ 32/20)