AMRAP10 (WBS/BJ/PU)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #101 (No Measure)

500m Row, Speeding Up Every 100m

5 Snatch Complexes w/ Empty Bar (Squat Snatch + OHS + Hang Squat Snatch + OHS)

Then:

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

Weightlifting

Snatch (Build to Heavy Single)

Then 3 Rounds, Not for time:

Hang Snatch (3x Max. Reps @ 70% Of Snatch)

E3MOM

Metcon

AMRAP10 (WBS/BJ/PU) (AMRAP – Rounds and Reps)

AMRAP10

30 Wallballs @9/6 KG

20 Box Jumps @ 60/50cm

10 Pull Ups

RX+ Strict Pull Ups

Hard Work Pays Off

Hard Work #40 (3 Rounds for reps)

AMRAP3x3

20 DB Snatches @ 22,5/15 KG

15/12 Cal Row

Max. Double Unders In Remaiming Time

-Rest 2:00-

Score Is The Number Of DU´s Each Round