AMRAP10 (CalRow/Lunge/WBS)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #262 (Power Clean) (No Measure)

3 Rounds – All w./ An Empty Bar:

10 Front Rack Mobility (5/5)

10 Low Hang Muscle Cleans

10 Front Rack Reverse Lunges

Mobility/Activation:

2:00 T-Spine Stretch w./ Med Ball & Barbell

Weightlifting

2: Power Clean (EMOM8x 3Reps)

5:00 To Work Up, Then:

3 Power Cleans @70-75%

Drop and Reset

Metcon

3: AMRAP10 (CALROW/LUNGE/WBS) (AMRAP – Rounds and Reps)

AMRAP10

40/30 Cal Row

40 Lunge Steps

40 Lateral Box Step Overs w./ Med Ball @ 9/6 & 50cm

Goal: 1 Round + The Cal In The Second

RX+:

50 Reps Each

Hard Work Pays Off

4: Hard Work #225 (Gymnastic) (Time)

4RFT:

5-4-3 Unbroken Pull Ups / C2B

– Rest As Needed Between Rounds / Rest as Little As Possible Between Sets, But stay Unbroken –

RX+:

4-3-2 Unbroken Muscle Ups

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