AMRAP2:00×4 (Sit Up/BBJO)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #303 (Squat Clean) (No Measure)

:60 Each Side Front Rack Stretch

:90 Deep Squat Alt. Thoracic Rotation

Then:

800m Run (32 Lanes)

Every 2. Lane Perform 5 Push Ups

Every 4. Lane Perform 10 Air Squats

Weightlifting

2a: Clean Warm Up (No Measure)

Barbell Clean Complex – Empty Bar, 5 Reps Of Each

Clean Grip Deadlift

Clean High Pull

Muscle Clean

Front Squat

Power Clean

Squat Clean

2b: Squat Clean (5×1 Every 2:30 @ 90%)

10:00 To Work Up, Then:

Perform 1 REp Every 2:30 @ 90% 1RM

Metcon

3: AMRAP2:00×4 (Sit Up/BBJO) (4 Rounds for reps)

AMRAP2:00×4

20 Sit Ups

Max Reps Burpee Box Jump Overs @60/50

– Rest 2:00 –

GOAL: 12+ BBJO Each AMRAP

RX+

15 T2B

Hard Work Pays Off

4: Hard Work #257 (Sprint) (Distance)

5 Rounds Of – :20 On / 1:40 Off

Max Distance Row

Damper @ 9/8

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