5RFT (Thruster/Row/PU)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #115 (No Measure)

Primer – 3 FAST Rounds

10/7 Calorie Row

10 Ground To Overhead @ 10/5 KG Plate

10 Lateral Burpees Over The Rower

Then:

2.00 Deep Squat Work

Metcon

5RFT (Thruster/Row/PU) (Time)

5 RFT:

20 Empty Bar Thrusters @20/15 KG

20/15 Cal Row

20 Push Ups

Timecap: 18:00

Weightlifting

Deadlift („Library“ Deadlift 10-8-6-4-2)

Every 2:30

Library Means, You Should Control The Lowering So That It Is So Quiet It Could

Be Performed In A Library.

= More Time Under Tension

= A Great Way To Build Strength

Hard Work Pays Off

Hard Work #55 (Time)

10 x 5 UB Strict Pull Ups

RX+ Weighted +5/2,5 KG