AMRAP4:00×3 (BJO/D-Ball/DBSN)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #264 (Push Up) (No Measure)

2 Rounds Of:

8/8 S-Arm DB Clean & Push Press (From The Ground Each Rep)

8 DB Facing Burpees

Then:

20 Scap Pull Ups + :30 Dead Hang from Bar

Gymnastics

3: Push-ups (Every :90)

Every :90 For 6 Sets:

Perform 7-10 Reps (@ Conrolled Speed)

Kneeling Push Ups / Push Ups / Deficit Push Ups 15 Plate / Parallette Push Ups / Weighed

– Always The Same Number / If You Mastered It w./ 10 Reps, Go On w./ The Next Harder Variation –

Metcon

3: AMRAP4:00×3 (BJO/D-Ball/DBSN) (3 Rounds for reps)

AMRAP4

5 D-Ball GTOH @30 / 20

25 Box Jump Overs @ 60 / 50

Max Alt. DB Snatch @ 15 / 10 In Remaining Time

– Rest 2:00 –

AMRAP4

25 Box Jump Overs @ 60 / 50

25 Alternating DB Snatch @15 / 10

Max D-Ball GTOH @ 30/ 20 In Remaining Time

– Rest 2:00 –

AMRAP4

25 Alternating DB Snatch @ 15 / 10

5 D-Ball GTOH @ 30 / 20

Max Rep Box Jump Overs @ 60 / 50 In Remaining Time

– Score Is Total Reps Of The Max Movements –

GOAL:

Always Reach The Max. Movements & Have @ Least :30 For Them

RX+:

DB Weight 22,5/15

Hard Work Pays Off

4: Hard Work #227 (Gymnastic) (Time)

3RFT:

2 Legless Rope Climbs + 1 Rope Climb

Rest :60

1 Legless Rope Climb + 1 Rope Climb

Rest :30

1 Legless Rope Climb

– Rest As needed Between Rounds –

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