3RFT: (CalRow/DBStepOver/HSW)

CrossFit Bielefeld – CrossFit

Warm-up

1a: Endurance Warm Up #2 (No Measure)

AMRAP5

50m Run

3 Burpees

3 Inch Worm

3 Jumping Tuck Sqauts

1b: Snatch Balance Warm Up (No Measure)

3 Rounds Of (10/15/20):

5 Overhead Squat

5 Sotts Press

5 Pressing Snatch Balance

5 Heaving Snatch Balance

5 Snatch Balance

Weightlifting

2: Snatch Balance (2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2)

5:00 To Work Up, Then:

EMOM10 2Reps @ A Moderate Weight

Metcon

3: 3RFT: (Cal Row/DBStepOver/HSW) (Time)

3RFT:

15/12 Cal Row

12 DB Step Over @2×22,5/15 & 60/50

4 Wall Walks

TimeCap: 12:00

RX+:

3RFT:

15/12 Cal Row

12 DB Step Over @2×22,5/15 & 60/50

10m Handstand Walk

Hard Work Pays Off

4: Good Mornings (8 – 8 – 8)

E2MOM

Use The Same „Moderate“ Weight, Focus On A Flat Back!!!