AMRAP12 (C&J/PullUp)

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