AMRAP3x3(Row/PU)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #108 (No Measure)

25m Bear Crawl

3 Wall Walks

30 KBS

3 Wall Walks

25m Bear Crawl

Then:

10 Banded Arm Raises

10 Light Bar Front & Back Rack Rotations

10 Banded Arm Raises

Weightlifting

Clean Strenght Intervall II (Time)

For Time

18 Clean @ 75% 1RM

Rest 3:00

12 Clean @ 80% 1RM

Rest 3:00

6 Clean @ 85% 1RM

Based On Power Clean 1RM

Clean As You Want (Muscle/Power/Squat)

No Longer Then 4:00 Per Clean Section

Metcon

AMRAP3x3(Row/PU) (3 Rounds for reps)

AMRAP 3 Minutes x 3

500m Row

Max. Push Ups In Remaining Time

Rest 3:00

RX+ Max. Kipping HSPU

Hard Work Pays Off

Hard Work #48 (Time)

For Time:

50/35 Cal Ski

100 KB Swings @ 24/16 KG

50/35 Cal Ski