Sexta da Maldade, CrossFit P9

Sexta Feira - 31.03.17

WOD
Station 1:
For Time (6' Time Cap):
     • 30 Cal Assault Bike
     • 10 Heavy Ball Over The Shoulder (120 / 70 lbs)
Rest 2'
Station 2:
2 Rounds For Time (6' Time Cap):
     • 8 - 6 - 4 Muscle ups
     • 20 - 16 - 12 Over Head Squats (155 / 105 lbs)
* Scale - 1 Muscle Up = 2 Chest To Bar ou 3 Pull Ups ou 4 Jumping Pull Ups
Rest 2'
Station 3:
2 Rounds “Barbara”:
     • 20 Pull Ups
     • 30 Push Ups
     • 40 Sit Ups
     • 50 Air Squats
Rest 2'
Station 4:
2 Rounds For Time (6' Time Cap):
     • 500m Row
     • 20 Squat Snatches (135 / 95 lbs)
Rest 2'
Station 5:
2 Rounds For Time (6' Time Cap):
     • 50 Cal Ski Erg
     • 100 Double Unders