AMRAP10 (Burpees/GobletSquats/KBDL)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #177 (No Measure)

3 Rounds Of:

10 Empty Bar Strict Press

10 Empty Bar Jump Squats

10 Empty Bar Good Mornings

30:Rest

Then:

Practice Freestanding HS Holds For 3:00

Weightlifting

2: Shoulder Press (1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1)

8:00 To Work Up, Then:

EMOM For 12 Sets 1 Rep @ 100% 3RM

Metcon

3: AMRAP10 (Burpees/Goblet Squats/KBDL) (AMRAP – Rounds and Reps)

AMRAP10

10 Burpees

10 Goblet Squats @ 24/16 KG

10 KB Deadlifts @ 2x 24/16 KG

RX# 32/20 KG

Hard Work Pays Off

4: Hard Work #132 (No Measure)

50:00 Run

Take Your Best Buddy And „Jog“ And/Or Walk For 50 Minutes

(25:00 Out & Back)


Pacing Is The Key…