Warmup

2 Rounds

200m Run
10 Ring Row
10 Air Squat Jump
10 Sit Ups
10 Russian KB Swing
10 KB Romanian Deadlift

Weightlifting (Bent Over Row)

A-STRENGTH: Dumbell Bent Over Row (con dos mancuernas a la vez de pie)
10-8-5-5-5-5

Custom Metcon

B- WOD: 16 min EMOM
Even Minutes: 8 Wall Ball Shots(10kg/6 kg) + 6 DB Snatch (3R/3L) (22,5/15 K.)
Odd Minutes: 8 Ring Rows + 6 Burpees

16’ to 20’ max reps pull ups
SCORE: Pull ups

ABDOMEN

C- ABDOMEN:
50 Reps. Abdominales de CrossFit
10 Reps. X 4 Sets de oblicuos colgado en barra.