6RFT (Row/BBO/Row)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up # 77 (No Measure)

With An Empty Barbel

10 Strict Press

20 Air Squats

10 Push Press

20 Burpees

10 Push Jerk

20 Squats

Weightlifting

Push Jerk (5 – 5 – 5 – 5 – 5)

5 Minutes To Work Up, Then:

E2MOM 5 Reps @ 70% 1RM

Metcon

AMRAP20 (DBSN/OH Lunges/HSPU) (AMRAP – Rounds and Reps)

AMRAP20

12 Alt. DB Snatches @ 22,5/15 KG

12m SA OH Walking Lunge @ 22,5/15 KG

12 HSPU

Hard Work Pays Off

Hard Work #15 (Time)

For Time:

200/150 Cal Row