AMRAP15(Run/SitUp/HRPU)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #308 (Squat Clean) (No Measure)

20 Front Rack Elbow Pointers

1:00 Tactical Frog

Then, 3 Rounds Of:

300/250m Row

10 KB High Pulls

10 Goblet Squats

:20 HSH

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 (5×1 Every 2:30 @ 90-95%)

10:00 To Work Up, Then:

Perform 1 REp Every 2:30 @ 90-95% 1RM

Metcon

3: AMRAP15(Run/SitUp/HRPU) (AMRAP – Rounds and Reps)

AMRAP15

200m Run

15 Sit Ups

200m Run

15 HRPU

GOAL: 5+ Rounds

RX+

T2B

HSPU

Hard Work Pays Off

4: Hard Work #261 (Sprint) (Time)

„Flight Simulator“

10-20-30-40-50-40-30-20-10

Unbroken Double Unders

– Rest As Needed To Stay Unbroken –

TimeCap 15:00

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