CrossFit Bielefeld – CrossFit
Warm-up
1: Assessory WarmUp #3 (No Measure)
A. Box StepUps
B. Strict PullUps
C. Strict Press
D. Side Plank
30Sec on/ 15Sec off
16 Rounds
400m Run Before &
10/10 Lizard – Rotate After
Weightlifting
2: Back Rack Lunge (Go Heavy For 8m)
E3MOM Walk 8m Back Rack Lunges And Increase Weight Through Sets
Metcon
3: AMRAP12 (C&J/PullUp) (AMRAP – Rounds and Reps)
AMRAP12 – Climb the Ladder:
1 Clean & Jerk @62,5/42,5
3 Pull Ups
2 Clean & Jerks
6 Pull Ups
3/9, 4/12, 5/15, 6/18, etc.
GOAL: Reach The Round Of 8/24
RX+:
72,5/47,5
C2B Pull Ups
Hard Work Pays Off
4: 1000m Row (Time)
Max Effort 1000m Row