3RFT (DBLunge/MU/CalRow)

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