CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #84 (No Measure)
3 Rounds Of:
5 Broad Jumps
10 Light DB Walking Lunges
15 Kip Swings
10 Low Kipping Pull-Ups
5 Bar Muscle Ups On A Box (Transition Work)
Then:
30 PVC Pass Throughs w./ Strong Hook Grip
Weightlifting
Power Snatch (4 Rounds Of :90 On – 2:30 Off))
Power Snatch Singles @77,5-82,5%
Drop & Reset
Metcon
3RFT (DBLunge/BMU/CalRpw) (Time)
3 RFT:
25m DB Walking Lunge 22.5/15 KG (First OH, Second In Front Rack, Third Regionals Standard)
5 Bar Muscle Ups
20 Calorie Row
Timecap: 14 Minutes
Hard Work Pays Off
Hard Work #23 (Time)
10 Rounds
3 (Deficit) HSPU
30 Double Unders
Rest As Needed