Team #46

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #189 (No Measure)

3 Rounds Of:

12 WBS @ 4/3

6/6 Open Book Stretch

12 Air Squats w./ Glute Act. Band

100m Run

Then:

3 Rounds Of:

:20 On / :20 Off Front Squat Hold

Weightlifting

2: Front Squat (4 – 4 – 4 – 4)

10:00 To Work Up, Then:

E3MOM 4 Reps @ 80 1RM

Metcon

3: Team #46 (Time)

8 RFT – Alternating Full Rounds w./ A Partner:

8 Burpee Box Jump Overs @ 60/50

16/12 Cal Row

TimeCap: 15:00

Hard Work Pays Off

4: Hard Work #146 (Weight)

5×10 Back Rack Walking Lunge Steps For Max. Weight

Work Up In Weight


Double Fun, Half Work…