3RFT (BURPEE/SDLHP)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #45 (No Measure)

3 Steady Rounds Of:

5 Burpee Box Jumps (Step Down)

10 Wall Balls (Light)

15 Russian KB Swings @ 16/12 KG

Then:

25 Banded Good Mornings @ 31X1

Weightlifting

2: Back Squat (E2MOM 10×2)

Start w./ A Light Weight & Work Up Thru Sets To A Heavy Double!

Metcon

3: 3RFT (Burpee/SDLHP) (Time)

3 RFT

15 Burpees To A Target

30 SDLHP @ 35/25 KG

Timecap: 12 Minutes

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