AMRAP2:00×4 (BJ/CalRow)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #280 (Power Clean) (No Measure)

2 Rounds Of:

10 SA Front Rack Elbow Rotations (5/5)

10 Empty Bar Hang Muscle Cleans

10 Empty Bar :03 Pause Front Squats

:45 HS Hold

Then:

2.00 Thracic Stretch w./ Med Ball & Barbell

Weightlifting

2a: Power Clean & Jerk Warm Up (No Measure)

With An Empty Bar:

5x Stand Up From Mid Chin To Hip w./ :10 Pause @ Mid Chin

5x Clean High Pulls w./ Heels Down

5x Power Cleans

5x Shoulder Rotations In Front Rack Positon (Hock Grip + Abs & Glutes Tight)

3x Strict Press / Push Press / Push Jerk

3x Power Clean & Jerk

2b: Power Clean (EMOM8)

5:00 To Work Up, Then:

3 Power Cleans @75-85%

Drop and Reset

Metcon

3: AMRAP2:00×4 (BJ/CalRow) (AMRAP – Rounds and Reps)

AMRAP2:00 x 4

2 Box Jumps @ 60/50

2 Cal Row

4,4,6,6…

– Rest 1:00 –

Continue Where You Left Off –

GOAL: Reach The Round Of „12“

RX+:

Box Jump Total Clear

Hard Work Pays Off

4: Hard Work #237 (Gymnastic) (3 Rounds for reps)

3x Max Reps UB Compley Of:

1 Pull Up + 1 High Knees

– Rest 2:00 –

RX+:

1 C2B + 1 T2B