3RFT: (Run/MU/KBFRSquat)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #243 (Deadlift) (No Measure)

3 Rounds Of:

10 Empty Bar RDLs

10 Empty Bar Back Squats (Jump Squats on The Last Round)

10 Push Ups

Then:

:45 Glute Stretch Each Side

Weightlifting

2a: Deadlift (6)

7:00 To Work Up, Then E3MOM12

Deadlift

1×6@70%

1×5@80%

1×4@90%

1×1@100%

Touch & Go

2b: Deadlift (5)

Deadlift

1×6@70%

1×5@80%

1×4@90%

1×1@100%

Touch & Go

2b: Deadlift (5)

Deadlift

1×6@70%

1×5@80%

1×4@90%

1×1@100%

Touch & Go

2c: Deadlift (4)

Deadlift

1×6@70%

1×5@80%

1×4@90%

1×1@100%

Touch & Go

2d: Deadlift (1)

Deadlift

1×6@70%

1×5@80%

1×4@90%

1×1@100%

Touch & Go

Metcon

3a: Muscle Up Warm Up (No Measure)

On The Low Rings:

2×5 False Grip Ring Rows + 3 Pulls To Hip (Use Hip)

1×5 Hip Pull To Transition To Jumping Dip

Then, On The High Rings:

2×3 Kip Swings On Rings

2×2 Big Kips w/ Pulling Rings To Hips

1x 1-3 Muscle Up Turnovers (No Dip)

3b: 3RFT: (Run/MU/KBFRSquats) (Time)

3RFT:

600m Run

8 Jumping Bar Muscle Ups (AHAP)

12 DBL KB FR Squats @24/16

TimeCap: 18:00

RX+:

600m Run

6 Muscle Ups

12 DBL KB FR Squat @ 32/24

Hard Work Pays Off

4: Hard Work #220 (Weakness) (No Measure)

Pick 1

– 3×10 Back Rack Walking Lunges (5/5)

– 4×15 Hollow Rocks

– 4×20 Barbell Bent Over Rows