AMRAP12 (HSW/FSQ/BFB)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #91 (No Measure)

200m Run

15 DB Push Jerks, Right

10 Single Arm OH Lunge w/ DB, Right

15 DB Push Jerks, Left

10 Single Arm OH Lunge w/ DB, Left

200m Run

Then:

Banded Overhead Distraction Stretch, 2:00/Side.

Weightlifting

Push Jerk (3 – 3 – 3 – 3 – 3)

8 Minutes To Work Up, Then:

E2MOM 3 Reps @ 85-90% 1RM

Metcon

#30: AMRAP12 (HSW/FSQ/BFB) (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

8m HS Walk

10 Front Squat @ 62,5 / 42,5

10 Bar Facing Burpees
Sacling:

HSW – Bear Walk For The Same Distance

Hard Work Pays Off

Hard Work #30 (No Measure)

Practice 15:00 Of HSH Or HSW

(Partner Practice Would Be Perfect, Ask Coach For Tips!!!)