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