AMRAP4x3 (KbS/PullUp/Shuttles)

CrossFit Bielefeld – CrossFit

Warm-up

1: Power Clean & Jerk Warm Up (No Measure)

With An Empty Bar:

5x Stand Up From Mid Chin To Hip w./ :10 Pause @ Mid Chin

5x Clean High Pulls w./ Heels Down

5x Power Cleans

5x Shoulder Rotations In Front Rack Positon (Hock Grip + Abs & Glutes Tight)

3x Strict Press / Push Press / Push Jerk

3x Power Clean & Jerk

Weightlifting

2: Clean and Jerk (1 – 1 – 1 – 1 – 1 – 1 – 1)

10:00 To Work Up, Then:

EMOM 1 Rep @ 85% 1RM

Metcon

3: AMRAP4x3 (KBS/PullUp/Shuttles) (4 Rounds for reps)

AMRAP 4:00 x 3

30 KB Swing @24/16

20 Pull Ups

Max 25m Shuttle In Time Remaining

Rest 2:00

RX+:

Chest To Bar Pull Ups

Goal:

12+ Shuttles Each Round

Hard Work Pays Off

4: Hard Work #155 (Time)

3 Rounds:

30/20 Cal Bike

2:00 Rest