AMRAP12 (DU/SADBC&J/Rope)

CrossFit Bielefeld – CrossFit

Warm-up

1: Weakness Warm Up (No Measure)

Athletes Choice: (Warm Up Pace)

Run 1 Mile

Row 2k

Ski 2k

100 Bar Facing Burpess

Or

100 Cal Bike

Metcon

3: AMRAP12 (DU/SADBHC&J/Rope) (AMRAP – Rounds and Reps)

AMRAP12

50 Double Unders

20 S-Arm DB Hang Clean & Jerk @ 22,5/15 (10/10)

3 (Legless) Rope Climbs

Goal: 3+ Rounds

RX+:

1x Pegboard

Hard Work Pays Off

4: Deadlift (6 – 6 – 6)

Every 2:30 @ 65-70%