AMRAP18 (Run/DBCrusher2StepUp)

CrossFit Bielefeld – CrossFit

Warm-up

1: Assessory WarmUp #3 (No Measure)

A. Box StepUps

B. Strict PullUps

C. Strict Press

D. Side Plank

30Sec on/ 15Sec off

16 Rounds

Weightlifting

2: Turkish Get Up (1 – 1 – 1 – 1 – 1 – 1 – 1)

10:00 Technique Practice, Then:

Every :90 for 7 Rounds

1.1. TGU @ Ther Same Weight

Metcon

3: AMRAP18 (Run/Crusher2DBStepUp) (AMRAP – Rounds and Reps)

AMRAP18

300m Run

8 Crusher Into DB Step Ups @ 15/10 & 60/50

Goal: 5+ Rounds

RX+: 22,5/15

Hard Work Pays Off

4: DB Bench Press (8 – 8 – 8)

E2MOM @ The Same Weight