AMRAP2:00×4 (HSPU/DL/DU)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #225 (Burpees) (No Measure)

Weakness Warm Up:

50 Bar Facing Burpees

Then:

Single LAX Ball Pec Smash, :90/Side

Weightlifting

2a: Tall Squat Clean Warm Up (No Measure)

3 Rounds w./ An Empty Bar – 3 Reps At Each Position:

Bar At Ribcage

Bar At Belly Button

Bar On Tights (arms At Full Extension)

2b: Squat Clean (6 – 6 – 6 – 6 – 6 – 6)

5:00 To Work Up, Then:

Every 2:00 For 12 Minutes

6 Touch And Go Squat Clean @ 55 – 65% 1 RM

Metcon

3: AMRAP2.00×4 (HSPU/DL/DU) (4 Rounds for reps)

AMRAP 2:00 x 4

15 HRPU

8 Deadlifts @92,5/60 (Need To Be UB!)

– Max Rep Double Unders In Remaining Time / Score Is The Amount Of Double Unders –

– Rest 2:00 –

RX+:

HSPU

DL @ 110/75

Hard Work Pays Off

4: Hard Work #208 (Intervall) (No Measure)

3 Rounds Of:

10 Bar Facing Burpees

20 Box Jump Overs @60/50

Rest 3:00

– Go As Fast As Possible Each Round –