AMRAP4xX (DU/OHS/Burpees)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #296 (BMU) (No Measure)

4 Rounds Of:

8 Kip Swings :10 Activ Hang

6 V-Ups

4 Push Up Or Russian Push Up

2 Strict Pull Ups

Then:

:60 Lat Stretch On A Box

Gymnastics

2: Bar Muscle-ups (E2MOM – 20:00 For Progress)

Perform „1“ Of The Following E2MOM for The First 5 Rounds:

:20-30 Kipping (Active Shoulders!!!) +

6-8 Banded Hollow Hold Straight Arm Pull w./ :05 Hold



3-5 Hollow Entrance Hip Pull Singles (Box Practice) +

4-6 Dips (Banded / Normal / Russian)

For Thr Second 5 Rounds Perform „1“ Of The Following:

5x 1 Jumping BMU + 1-2 Bar Dips



3-5 Banded BMU



2x 1 Big Swing BMU



1-8 BMU

Metcon

3: AMRAP4xX (DU/OHS/Burpees) (Time)

AMRAP4 Until Completion:

60 Double Unders

20 OH Squats @ 20/15

– Max Rep Burpees To Plate –

Rest 2:00

– Continue AMRAP´s Until You’ve Completed 75 Burpees –

RX+

60 DU´s

20 OH Squats @ 30/20

100 Burpees To Plate

– Score Is Total Time Needed Inkl. The Rest Periods –

Hard Work Pays Off

4: Hard Work #251 (KB/DB Work) (Time)

5 RFT:

5 R. Arm KB Snatch @ 16/12 + 5 OHS

– Rest :30 –

5 L. Arm KB Snatch @ 16/12 + 5 OHS

– Rest 1:00 –

RX+

24/16

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