CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #209 (No Measure)
500m Row
Then, 2 Rounds Of:
10 Scap Squezzes
10 Jefferson Curls
10 Banded Monster Steps In Each Direction
10/10 SL Hip Thrusts
Weightlifting
2: Deadlift (5 – 5 – 5 – 5 – 5)
10:00 To Work Up, Then:
E3MOM 5 Reps @ 70% 1RM
Metcon
3: AMRAP 3:00×3 (PSN/StrictPullUp/Burpee) (3 Rounds for reps)
AMRAP 3:00 x 3 – Rest 2:00
2 Power Snatches @ 52,5/35
4 Strict Pull Ups (Scale To Ring Rows)
6 Burpees To Target
Goal: 3x Rounds Each AMRAP
RX+:
PSN @ 62,5/42,5
Strict C2B Pull Ups
Hard Work Pays Off
4: Hard Work #176 (Time)
For Time:
30 Muscle Ups