AMRAP3x3 (Row/DBThruster)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #43 (Sumo DL) (No Measure)

2 Steady Rounds Of:

250m Row

5m Monster Walk Each Direction

30sec Frog

5/5 SL DB Deadlift @2121

30sec Cat & Cow

Then:

1:00 Banded Sumo Squat Hold

Weightlifting

2: Sumo Deadlift (4 – 4 – 4 – 4)

10:00 To Work Up, Then:

E3MOM 4 Reps AHAFA, Work Up In Weight

Metcon

3: AMRAP3x3 (Row/DBThruster) (3 Rounds for reps)

AMRAP 3:00 x 3

500/400m Row

Max DB Thrusters @ 15/10

Rest 3:00

RX+:

DB Thruster @ 22,5/15

Goal:

20+ Reps Each Round

Hard Work Pays Off

4: Hard Work #152 (Weight)

Bulgarian Split Squats

6×8 For Max. Weight

(3 Sets Per Leg)

Work Up In Weight