3RFT (Run/KBS)

CrossFit Bielefeld – CrossFit

Weightlifting

2a: Clean Warm Up (No Measure)

Barbell Clean Complex – Empty Bar, 5 Reps Of Each

Clean Grip Deadlift

Clean High Pull

Muscle Clean

Front Squat

Power Clean

Squat Clean

2b: Squat Clean (6×2 As 1.1 Every 2:30 @ 85%)

10:00 To Work Up, Then:

Perform 2 Singles Every 2:30 @ 85% 1RM

Metcon

3: 3RFT (Run/KBS) (Time)

3RFT:

400m Run

30 KB Swings @ 24/16

RX+

American KBS

TimeCap: 12:00

Hard Work Pays Off

4: Hard Work #253 (Sprint) (Time)

5 Rounds – As Fast As Possible

13/9 Cal Bike

– Rest 2:00 –