AMRAP7 (DU/FSQ)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #53 (No Measure)

2 Rounds Of:

:15 Handstand Hold

15m Bear Crawl

:30 Banded Squat Hold

15m Burpee Broad Jump

:15 Active Hang

Then:

:30 (Each) 4-Way Wrist Stretch

1:00 (Each) Banded Front Rack Stretch

Weightlifting

2: Push Press (4 – 4 – 4 – 4 – 4)

E2MOM AHAP

Work Up Top A Heavy Set Of 4 Reps In 5 Sets.

Metcon

3: AMRAP7 (DU/FSQ) (AMRAP – Rounds and Reps)

AMRAP7

30 Double Unders

10 Front Squats 52,5/35 KG

Hard Work Pays Off

4: Hard Work #110 (AMRAP – Reps)

5RFT:

:20 Bike

Rest 3:00

Score is Total Cal