AMRAP 3:00×3 (PSN/StrictPullUp/Burpees)

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