CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #159 (No Measure)
2 Rounds Of:
12 Empty Bar SL RDL´s (6/6)
6 Strict Pull ups / Ring Rows
200m Run
Then:
1:00 Superman/Banana
1:00 LAX Ball Low Back Smash Each Side
Weightlifting
Deadlift (5 RM)
20:00 To Fin A New 5 Rep Max in Deadlift, Start w./ Sets Of 11 – 9 – 7 & Then Go On In 5er Sets
Metcon
4RFT (Rope/PSN) (Time)
4RFT:
2 (Legless) Rope Climbs
15 Power Snatch @ 30/20 KG
TimeCap: 10:00
Hard Work Pays Off
Hard Work #110 (AMRAP – Reps)
5RFT:
:20 Bike
Rest 3:00
Score is Total Cal
Good Start, Good Lift