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%