3RFT: (DevilPress/HSW/BJ)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #286 (Pull Up) (No Measure)

2 Rounds Of:

8 Scap Squezzes + :15 Dead Hang

:60 Banded Int. + Ext. Rotation Each Side

8 Empty Bar Bent Over Row (SLOW)

Then:

:45 High Plank

5 Dive Bomber

Gymnastics

2: Pull-ups (EMOM10)

EMOM10

Perform 3-5

:04 Negative Pull Ups / Kipping Pull Ups / Strict Pull Ups / C2B / Weighted C2B

– Always The Same Number / If You Mastered It w./ 5 Reps, Go On w./ The Next Harder Variation –

Metcon

3: 3RFT: (DevilPress/HSW/BJ) (Time)

3RFT:

10 Devils Presses @15/10

:30 HS Hold

20 Box Jumps @60/50

TimeCap: 13:00

RX+:

3RFT:

15 Devils Presses @15/10

10m HS Walk

25 Box Jumps @60/50

Hard Work Pays Off

4: Hard Work #241 (Intervall) (Time)

1:30 On / :30 Off

200/135 Cal Row

Must Stay Between 26 – 30 Strokes Per Minute