5RFT (Rope/STOH)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #62 (No Measure)

3 Rounds Of:

:30 OH Plate Hold

10 Plate Clean & Jerks

10 Plate OH Walking Lunges

:30 Rest

Then:

15m Duck Walk Forward

15m Duck Walk Backward

:90 Russian Baby Maker

Weightlifting

Back Squat (5RM)

Work Up To A Heavy Set Of 5 Reps in 20 Minutes!!!

Metcon

5RFT (Rope/STOH) (Time)

5 RFT:

1 Rope Climbs (Legless If Possible)

15 Shoulder to Overhead @ 62,5/42,5 KG

TC: 8 Min
Scaling:

Rope Climb – 2x Laying to Stsnding (Hips Up!!!)

STOH – Choose Weight To Go All Rounds In Not More Than 2 Sets

Hard Work Pays Off

Hard Work #2 (Distance)

AMRAP10

Max Distance On The SkiErg (Damper On 4)