AMRAP20 (BBJO/PSN/Rope)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #268 (Push Up) (No Measure)

3 Rounds Of:

6 Burpees

8 Scap Push Ups

10 Jumping Jacks

12 Jumping Squats

Then:

:60 Doorway Stretch /Side

Gymnastics

2: Push-ups (Every :90)

Every :90 For 6 Sets:

Perform 7-10 Reps (@ Conrolled Speed)

Kneeling Push Ups / Push Ups / Deficit Push Ups 15 Plate / Parallette Push Ups / Weighed

– Always The Same Number / If You Mastered It w./ 10 Reps, Go On w./ The Next Harder Variation –

Metcon

3a: Rope Climb Practice

Practice:

– Long Arms

– Leg Work On A Box

3b: AMRAP20 (BBJO/PSN/Rope) (AMRAP – Rounds and Reps)

AMRAP20

10 Burpee Box Jumps @ 60/50

8 Power Snatches @ 42,5/30

1 Rope Climb

Rest :60

GOAL: 5+ Rounds

RX+:

PSN @ 52,5/35

Legless Rope Climb

Hard Work Pays Off

4: Wallwalk (E2MOM)

E2MOM

3-5 Reps – Always The same Number

Focus On A Tight Form!

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