3RFT (FarmersCarry/HSW/GobletSqaut)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #152 (No Measure)

Banded 4-Way Glute Activation, 20 Steps In Each Direction

Then,

2 Rounds Of:

3 Wall Walks

9 Burpees

15 Back Squat Jumps w/ Empty Bar (Light Weight)

Then:

Tabata Deep Squat Hold

Weightlifting

Paused Front Squat (7 – 7 – 7 – 7 – 7)

E3MOM w./:03 Pause In Bottum Position

No Warm Up Time, Start w./ A Moderate Weight & Work Up To A Heavy 7er

Metcon

3RFT (FarmersCarry/HSW/GobletSquat) (Time)

3 RFT:

25m Farmers Carry @ 32/24 KG

15m HS Walk

25 Goblet Squats 24/16 KG

Timecap: 10:00

Scale:

1/1 HSW Around The Box

Hard Work Pays Off

Hard Work #101 (AMRAP – Reps)

AMRAP7

Max Sets of 3:

Scale: Inverted Pull Ups

RX: Pull Ups

RX+: Bar Muscle Ups