3RFT: (Run/STOH/Burpees)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #284 (Thruster) (No Measure)

AMRAP6

10 Banded Pass THroughs

8 Burpees

10 Banded OH Squats

8 Push Ups

Then:

10/10 Hip Openers (Rotations) In Each Direction

Weightlifting

2a: Thruster Warm Up (No Measure)

Barbell Thruster Complex – Empty Bar, 5 Reps Of Each

Shoulder Press

Front / Back Pelvis Tilt In OH Pos.

Front Squats

:05 Paused Push Press

Max. Shoulder Ext. While Keeping Neutral Spine

:05 Paused (In Dip On The Way Up) Thruster

Thruster

2b: Thruster (5×5)

5:00 To Work Up, Then:

E2MOM 5×5 @ 80% 1RM

Metcon

3: 3RFT: (Run/STOH/Burpees) (Time)

3RFT:

400m Run

15 Shoulder To OH @ 42,5/30

15 Burpees To Target

TimeCap: 15:00

RX+:

15 HSPU

Hard Work Pays Off

4: Hard Work #240 (Accessory) (Time)

5 x 1:00 (:30 Per Leg)

Single Leg Wallsit

– Rest As Needed –