3 RFT DU / SCL / C2B

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #1 (BS) (No Measure)

2 Rounds of:

2:00 Banded glute activation

15 DB Front Squats

500m Row

10 Russian baby makers

30sec spine rotation each side

Weightlifting

Back Squat (10 – 7 – 5 – 3 – 1 – 1 – 1)

Work up to a 1 RM in 20 Min

Metcon

3 RFT DU, SCL, C2B (Time)

3 RFT

75 Double Unders

12 Squat Cleans 52,5 / 35 KG

12 C2B Pull Ups

TC 12 Min
DU no longer than 90sec

SCL as fast singles or sets of 3-4

C2B not more than 3 sets