AMRAP3:00×4 (CalRow/Strict Pull Up)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #116 (Deadlift) (No Measure)

10/10 Lunge + Twist

20 Paused (:03) Air Squats

10 Broad Jumps

10/10 Single Leg KB Deadlifts

Then:

15m Duck Walk (Slowly)

10/10 Twisted Downward Dog

Weightlifting

2: Deficit Deadlift (8×3 E2MOM @ 70% 1 RM)

Use A 15 Eleiko Bumper Plate For This
7:00 To Work Up, Then:

E2MOM 3 Reps @ 31X1 For 8 Rounds @ 70% Of Your „Normal“ Deadlift!

Metcon

3: AMRAP3:00×4 (CalRow/Strict Pull Up) (1 Rounds for reps)

2 Rounds For Reps:

AMRAP3

Max Cal Row

AMRAP3

Max Rep Strict Pull Ups

– Rest 3:00 –

RX+

BMU

Hard Work Pays Off

4: Hard Work #264 (Gymnastic) (AMRAP – Reps)

AMRAP9

HSH Shoulder Taps

RX+

7,5m UB HS Walks