CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #201 (No Measure)
On an 8:00 Clock, 3 Rounds Of:
100m Run
10 Empty Bar OH Squats
6 Strict Pull Ups / Ring Rows
4 Diver Bomber
Practice Freestanding HS Holds w/ Remaining Time
Then:
2:00 Couch Stretch /side
20 Overhead Opener On The Box
Weightlifting
2: Snatch (3 – 3 – 3 – 3 – 3 – 3)
10:00 To Work Up, Then:
E2MOM 3 Reps UB @ 75-80 % 1 RM
Metcon
3: AMRAP10 (Run/C2B) (AMRAP – Rounds and Reps)
AMRAP10
200m Run
4 C2B
RX+:
200m Run
4 Ring Or Bar Muscle Ups
Goal: 6+ Rounds
Hard Work Pays Off
4: Hard Work #163 (AMRAP – Rounds and Reps)
AMRAP10
12 DB Lunge Steps @ 1×22,5/15 In Front Rack
10 DB Push Press @1x 22,/15 (5/5)
8 Pull Ups
