AMRAP10 (RUN/C2B)

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