AMRAP10 (DU/STOH)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #72 (No Measure)

4 Rounds

:30 Of Hopping On/Off A Plate (2x Lateral/ 2x Frontal)

10 Push Ups

Rest :30

Then:

20 Banded Face Pulls

1:00 Banded OH Stretch Per Side

Weightlifting

Push Jerk (5 – 5 – 5 – 5 – 5)

5 Minutes To Work Up, Then:

E2MOM 5 Reps @ 65% 1RM

Metcon

AMRAP10 (DU/STOH) (AMRAP – Rounds and Reps)

AMRAP10

40 Double Unders

10 Shoulder To OH @ 42,5/30 KG
Scaling:

40 DU = Max. DU Attempts In 45 Sec.

Hard Work Pays Off

Hard Work #10 (Time)

3 Rounds Of:

250m Row

10 Goblet Sqauts @ 36/24 KG

10 Toes to Bar

Rest 2:00