4RFT (Goblet Squats/V-Ups/OHS/V-Ups)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #187 (No Measure)

20 Arm Circles

20 Band Pull Aparts

20 Duck Walk Steps

20 OH Squats w/ Band Overhead

10 Lateral Duck Walk Steps

10 Empty Bar OH Squats

Then:

2:00 T-Spine Stretch w./ Med Ball & Barbell

Weightlifting

2: Snatch (3 – 3 – 3 – 3 – 3 – 3)

10:00 To Work Up, Then:

E2MOM 3 Reps UB @ 70-75% 1 RM

Metcon

3: 4RFT (GobletSqauts/V-Ups/OHS/V-Ups) (Time)

4 RFT:

10 Goblet Squats @ 24/16

10 V-Ups Or Toes To Rings

10 Overhead Squats @ 42,5/30

10 V-Ups Or Toes To Rings

TimeCap: 12:00

RX+:

Goblet Squat 32/24

Toes 2 Bar

OHS – 52,5/35

Hard Work Pays Off

4: Hard Work #143 (Time)

200m Run x 8

Rest 1:1


To Keep The Bar Close…