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!!!