6RFT (Deadlift/BJO/PullUps)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #188 (No Measure)

15 Banded Kang Squats

5/5 Inch Worm w./ :05 Twist In Downward Dog

Then:

10 Air Squats w/ Glute Activation Band

10 Monster Walk Steps Right

10 PVC OHS w/ Glute Activation Band

10 Monster Walk Steps Left

10 Empty Bar OHS

Weightlifting

2: Overhead Squat (5 – 5 – 5 – 5 – 5)

10:00 To Work Up, Then:

Every 2:30 5 Reps @ 70% 1RM

Metcon

3: 6RFT (Deadlift/BJO/PullUps) (Time)

6 RFT:

6 Deadlift @ 102,5/70

9 Box Jump Overs @60/50

12 Pull Ups

TimeCap: 10:00

RX+:

Deadlift @ 125/82,5

Chest 2 Bar Pull Ups

Hard Work Pays Off

4: Hard Work #144 (Time)

For Time:

Row 5k


Barpath…