AMRAP12 (BFB/PushUp/BJ)

CrossFit Bielefeld – CrossFit

Warm-up

1a: Endurance Warm Up #5 (No Measure)

AMRAP5

8m Lunge & Squat

8m Burpee Broad Jumps

8m Bear Crawl

75m Run

Then:

:30 Lizard Each Side

:30 Downward Dog w./ Rotation Each Side

1b: Clean Warm Up (No Measure)

Barbell Clean Complex – Empty Bar, 5 Reps Of Each

Clean Grip Deadlift

Clean High Pull

Muscle Clean

Front Squat

Power Clean

Squat Clean

Weightlifting

2: Squat Clean (2 – 2 – 2 – 2 – 2 – 2)

10:00 To Work Up, Then:

Every :90 Perform 2 Reps (1.1.) @ 85-90% 1RM

Metcon

3: AMRAP12 (BFB/Push Up/BJ) (AMRAP – Rounds and Reps)

AMRAP12

12 Bar Facing Burpees

9 HR Push Ups

6 Box Jumps @60/50

Goal: 5+ Rounds

RX+:

HSPU

Box Jumps @75/60

Hard Work Pays Off

4: Hard Work #201 (No Measure)

750m Ski x 3

– Walk 100m For Recovery As Rest In Between –