10-8-6-4-2 (DBSN/Pull Ups)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #194 (No Measure)

500m Row

Then:

15-12-9

Jump Squats

Kip Swing

:40 Plank

Then:

20 slow Cossack squats

Weightlifting

2: Overhead Squat (5 – 5 – 5 – 5 – 5)

10.00 To Work Up, Then:

Every 2.30 5 Reps @ 75% 1RM

Metcon

3: 10-8-6-4-2 (DBSN/PullUp) (Time)

10-8-6-4-2

Alternating DB Snatch @22,5/15

Pull Ups

TimeCap: 10:00

RX+:

DB Snatch @30/20

Bar Muscle Ups

Hard Work Pays Off

4: Hard Work #154 (Time)

3 Rounds OF:

10 GHD Sit Ups

5 Thruster @ 42,5/30

10 Cal Bike