AMRAP4 (DevilPress/CalSki/CalBike)

CrossFit Bielefeld – CrossFit

Warm-up

1: Endurance Warm Up #11 (No Measure)

3 Rounds Of:

50m Run

20 Jumping Jacks

10 Mountain Climber (5/5)

5 Jumping Squats

2 Burpees

Then:

20 Scorpions (10/10)

5 Dive Bomber

Aerobic Capacity

2: Cardio 1 (AMRAP – Rounds and Reps)

EMOM12

50m Run + 5 Burpees

– If You Completet It One Time, Add 1 Burpee The Next Time –

Metcon

3: AMRAP4 (DevilPress/CalSki/CalBike) (2 Rounds for reps)

AMRAP4

25 Devil’s Press @ 15/10

Max Cal Ski In The Time Remaining

-Rest 2:00 –

AMRAP4

25 Devil’s Press @15/10

Max Cal Bike In The Time Remaining

RX+: 22,5 /15

Hard Work Pays Off

4: Hard Work #202 (Time)

15-12-9

Strict Pull Ups

DB Strict Press @ 2x 15/10

RX+: 22,5 / 15