3RFT (DU/KBS/BUrpees)

CrossFit Bielefeld – CrossFit

Warm-up

Endurance Warm Up #1 (No Measure)

AMRAP4

3 Push Ups

6 Sit Ups

9 Air Sqauts

25m Run

Kettlebell Snatch Warm Up (No Measure)

10 Reps Of Each Arm & Movement:

Single Arm Kettlebell Swing

Single Arm Kettlebell Swing + High Pull

Single Arm Kettlebell Push Jerk

Kettlebell Snatches

Weightlifting

Kettlebell Snatch (5 – 5 – 5 – 5 – 5)

E2MOM 5 Reps Each Arm

Work Up To A Heavy 5er (Focus On Technique)

Metcon

3RFT (DU/KBS/Burpees) (Time)

3 RFT:

75 Double Unders

20 KBS @ 24/16 KG

15 Burpees To Target

Timecap: 12:00

Scale:

DU – High Jump Single Under (Same Number)

Hard Work Pays Off

Hard Work #100 (Time)

5 RFT:

250m Ski

15 (Inverted) Pull Ups

Rest 2:00


Squezze your butt !!!