3-6-9-12-9-6-3 (PCL/HSPU)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #51 (No Measure)

3 Rounds Of:

150m Run

12 Good Mornings w/ Empty Bar

12 Muscle Cleans

12 Push Press

Then:

1:00 Banded Int. Rotation Stretch Each Arm

Weightlifting

2: Deadlift (E3MOM x 3)

1 Warm Up Set & Then:

E3MOM

Work Up To A Heavy Set Of 15

Metcon

3: 3-6-9-12-9-6-3 (PCL/HSPU) (Time)

3-6-9-12-9-6-3

Power Clean 62,5/42,5 KG

Handstand Push-Ups

Timecap: 12 Minutes
Scaled Version:

PCL @ 42,5/30

HRPU

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