3RFT: (Burpees/PCL)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #269 (Thruster) (No Measure)

2 Rounds Of:

20 American KB Swings

20 Lunge Steps (10/10)

10 Dive Bomber

Then:

Pigeon Pose :90/Side

Weightlifting

2a: Thruster Warm Up (No Measure)

Barbell Thruster Complex – Empty Bar, 5 Reps Of Each

Shoulder Press

Front / Back Pelvis Tilt In OH Pos.

Front Squats

:05 Paused Push Press

Max. Shoulder Ext. While Keeping Neutral Spine

:05 Paused (In Dip On The Way Up) Thruster

Thruster

2b: Thruster (5×5)

5:00 To Work Up, Then:

E2MOM 5×5 @ 72,5% 1RM

Metcon

3: 3RFT: (Burpees/PCL) (Time)

3RFT:

25 Burpees

20 Power Cleans @ 52,5/35

TimeCap: 12:00

RX+:

62,5/42,5

Hard Work Pays Off

4: Hard Work #230 (Accessory) (No Measure)

5×1:00

Single Leg Wallsit

:30 Per Side

– Rest As Needed –