AMRAP20 (C&J/HS/Rope)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #203 (No Measure)

15-12-9

Banded Good Mornings

Lateral Duck Walk Steps

Shoulder Taps – Each Arm

Then:

20 Controlled Deadbugs

Weightlifting

Sumo Deadlift (4 – 4 – 4 – 4)

10:00 To Work Up, Then:

E3MOM 4 Reps AHAFA, Work Up In Weight, Heavier Than On The 24.Aug !!!

Metcon

3: AMRAP20 (C&J/HS/Rope) (AMRAP – Rounds and Reps)

AMRAP20

10 Clean & Jerk @ 42,5/30

2 HSW Around The Box (1/1)

2 Rope Climbs

RX+

AMRAP20

10 Clean & Jerk @52,5/35

10m HS Walk

1 Peg Board Climp

Goal: 6+ Rounds

Hard Work Pays Off

4: Hard Work #167 (Weight)

Bulgarian Split Squats

6×10 (3 sets per leg)

Increase weight each set