AMRAP12 (BJO/WBS)

CrossFit Bielefeld – CrossFit

Warm-up

1: Assessory WarmUp #1 (No Measure)

A. Hip Bridges

B. Ring Dips

C. Lat Pulldowns

D. Russian Twists

30Sec on/ 15Sec off

16 Rounds

Aerobic Capacity

2: Cardio 1 (AMRAP – Rounds and Reps)

EMOM12

50m Run + 5 Burpees

– If You Completet It One Time, Add 1 Burpee The Next Time –

Metcon

3: AMRAP12 (BJO/WBS) (AMRAP – Rounds and Reps)

AMRAP12 – Climb The Ladder

5 Box Jump Overs @60/50

5 WBS @ 9/6

5 Box Jump Overs @60/50

10 WBS @ 9/6

– Continue Adding 5 WBS Each Round –

5/15, 5/20, 5/25, etc.

RX+:

Jump Over (Total Clear)

Hard Work Pays Off

4: Hard Work #198 (Time)

For Time:

10 Rounds Of Cindy

– 5 Pull Ups / 10 Push Ups / 15 Air Squats –