AMRAP15 (CalRow/HRPU/KBS)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #289 (Squat Clean) (No Measure)

20 Front Rack Elbow Pointers (10/10)

:30 Each 4-Way Wrist Stretch

:60 Frog

Then:

Clean Warm Up:

10 Empty Bar Front Rack Duck Walk Steps

10 Empty Bar Front Squats

10 Empty Bar Front Rack Duck Walk Steps Reverse

10 Empty Bar Front Squats

10 Empty Bar Front Rack Duck Walk Steps

10 Shoulder Rotations Behind The Neck

Weightlifting

2a: Clean Warm Up (No Measure)

Barbell Clean Complex – Empty Bar, 5 Reps Of Each

Clean Grip Deadlift

Clean High Pull

Muscle Clean

Front Squat

Power Clean

Squat Clean

2b: Squat Clean (1 RM)

20:00 To Find A New 1 RM !!!

Metcon

3: AMRAP15 (CalRow/HRPU/KBS) (AMRAP – Rounds and Reps)

AMRAP15

15/12 Cal Row

10 HRPU

15 Russian KBS @ 24/16

RX+

15/12 Cal Row

10 HSPU

15 Russian KBS @ 32/24

GOAL: 5+ Rounds

Hard Work Pays Off

4: Hard Work #245 (Sprint) (Calories)

2 Rounds Of:

:10 Max Cal Bike

Rest 1:50

:15 Max Cal Bike

Rest 1:45

:20 Max Cal Bike

Rest 1:40