AMRAP 6 burpees / STOH

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #2 (SN) (No Measure)

4 Rounds

10 / 7 cal bike or row

8 Toes to Bar / high knees

5/5 OH walking lunges @ PVC / 10 / 15 / 20

5 Snatch Balance @ PVC / 10 / 15 / 20

5 Scarecrow Snatches @ PVC / 10 / 15 /20

Weightlifting

Hang Snatch (2 – 2 – 2 -2 -.1 -1 -1 )

Work up to 1RM in 20 Minutes

Begin with sets of 2 with 1x High hang Snatch and 1x hang Snatch

Metcon

AMRAP Burpees / STOH (AMRAP – Rounds and Reps)

AMRAP 6

3 Bar facing burpees over

3 Shoulder to overhead @ 52,5 / 35

6 Bar facing burpees over

6 Shoulder to overhead @ 52,5 / 35

9 ….

9….

folllow this pattern for as long as possible in 6 minutes