AMRAP8 (CalRow/WBS)

CrossFit Bielefeld – CrossFit

1: Snatch Warm Up (No Measure)

Barbell Snatch Complex – Empty Bar, 5 Reps of Each

Muscle Snatch

Overhead Squat

Behind the Neck Snatch Grip Press

Snatch Balance

High Hang Squat Snatch

Hang Squat Snatch

Squat Snatch
Perform 10 Dive Bomer & 10 Burpees Before!!!

Warm-up

Weightlifting

2: Snatch (1 – 1 – 1 – 1 – 1 – 1 – 1)

10.00 To Work Up, Then:

Every :90 1 Rep @ 80-90% 1RM

Metcon

3: AMRAP8 (CalRow/WBS) (AMRAP – Reps)

AMRAP8

50/40 Cal Row

Max Reps Wall Balls @ 9/6 In Time Remaining

RX+:

WBS @ 12/9

Hard Work Pays Off

4: Hard Work #148 (Time)

3 RFT

15 GHD Sit Ups

15m HS Walk

Rest 2:00

Scaling:

25 Abmat Sit Ups

3 Wall Walks


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