15-12-9-12-15 (OHS/PullUp/CalRow)

CFBielefeld

CrossFit Bielefeld – CrossFit

Warm-up

1: Endurance Warm Up #1 (No Measure)

AMRAP4

3 Push Ups

6 Sit Ups

9 Air Sqauts

25m Run

Aerobic Capacity

2: Cardio 1 (AMRAP – Rounds and Reps)

EMOM12

50m Run + 5 Burpees

– If You Completet It One Time, Add 1 Burpee The Next Time –

Metcon

3: 15-12-9-12-15 (OHS/PullUp/CalRow) (Time)

For Time:

15-12-9-12-15

Overhead Squats @42,5/30

Pull Up

Cal Row

TimeCap: 15:00

RX+:

OHS @ 52,5/35

C2B

Hard Work Pays Off

4: Power Clean (30 Rounds Of 1 PCL Every :30)

Work @ 60-70% Of Your 1 RM

Consistensy Is The Key – Make Every Clean Look The Same!!!