AMRAP10 (BoxStepOver/CalRow)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #149 (No Measure)

3 Rounds Of:

10/10 Walking Lunges

3/3 Hanging Grip Changer

10 Med Ball Sqaut Clean & Push Press

3/3 Renegade Rows

Then:

10 Sitting Wall Slides (Slow)

Weightlifting

DB Hang Clean & Jerk (10 – 10 – 10 – 10 – 10 )

E3MOM15

No Additional Warm Up!!!

Start w./ A Moderate Weight.

Work Up In Weight For A Heavy 10er

Always Start w./ Your Weak Side

Metcon

AMRAP10 (BoxStepOver/CalRow) (AMRAP – Rounds and Reps)

AMRAP10

10 KB Goblet Hold Box Step Overs @ 50cm & 24/16 KG

10 Cal Row

Hard Work Pays Off

Hard Work #91 (Time)

For Time:

400m Run

40 (Inverted) Pull Ups

400m Run

RX+

40 Chest to Bar


Yepp