CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #142 (No Measure)
8 Minutes, Tabata Style (:20 on, :10 off)
Squat Hold w/ PVC Hold In OH Position
Push Ups
Air Squats
Inch Worm
Then:
2 Rounds Of:
:30 Wide Grip Kip Swings
:30 Wall Facing HS Rocks
Rest As Needed
Weightlifting
Overhead Squat (3 – 3 – 3 – 3 – 3)
Work Up In 7:00, Then:
E2MOM10
@ 80% 1RM
Metcon
AMRAP12 (Run/PU/SDLHP) (AMRAP – Rounds and Reps)
AMRAP12
200m Run
15 Push Ups
15 SDLHP @ 35/25 KG
Hard Work Pays Off
Hard Work #82 (Time)
For Time:
30 Chest To Bar
EMOM Including 0:00
Perform 8/6 Cal Bike
RX+ BMU
Scaling: (Inverted) Pull Ups