2RFT (Run/DBBSO/Rope)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #202 (No Measure)

3 Rounds OF:

12 Cossack Squats (6/6)

10 Push Ups

12 Jump Squats

10 Burpees

Then:

2×20 Single Leg Glute Bridge (10 Per Leg Per Set), Rest :30

:60 Partner T-Spine Opener (Sitting)

Weightlifting

2: Overhead Squat (5 – 5 – 5 – 5 – 5)

10.00 To Work Up, Then:

Every 2.30 5 Reps @ 80% 1RM

Metcon

3: 2RFT (Run/DBBSO/Rope) (Time)

2 RFT:

800m Run

20 DB Box Step Overs @60/50 w./ 1×22,5/15

4 Rope Climbs

TimeCap: 20:00

RX+:

2×22,5/15

Legless Rope Climb Witout Jumping

Hard Work Pays Off

4: Hard Work #164 (Distance)

AMRAP10 -In Teams Of 2 – You Go I Go:

Row As Far As Possible – Split As You Want