4RFT (SCL/PullUp/Run)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #208 (No Measure)

2 Rounds – EMOM

1: :45 Row

2: 10 Light Empty Bar Pause OH Squats + Squat Hold

3: Ring Rows + Plank For Rest Of Minute

Then:

3 Empty Bar Snatch Complexes +

:60 Ankle Stretch w./ KB Each Leg

Weightlifting

2: Snatch Complex 2 (1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1)

1 Squat Snatch+

1 Hang Squat Snatch+

2 Overhead Squat
10:00 To Work Up, Then:

EMOM 1 Complex @ 70%+ Of 1 RM Complex

Metcon

3: 4RFT (SCL/PullUp/Run) (Time)

4RFT:

6 Squat Cleans @ 52,5/35

9 Pull Ups

200m Run Between Each Round (No Run At The End!!!)

TimeCap: 11:00

RX+:

SCL @ 62,5/42,5

C2B Pull Ups

75 Double Under Instead Of Running

Hard Work Pays Off

4: Hard Work #175 (Time)

E5MOM15

10 Devils Press @ 15/10

30 Wallballs @ 9/6

10 Devils Press @ 15/10