CrossFit Bielefeld – CrossFit
Warm-up
1: Corona Cage Warm Up #12 (No Measure)
3 Rounds Of:
250m Row
9 KB Deadlift
6 Russian Baby Makers
3 Burpees
Then:
5x Jefferson Curl w./ A :10 Hold
Metcon
2: Corona Cage Wod #15 (No Measure)
E4MOM40
8-15 Cal Row
8 Lateral Burpees Over The Bar
8-15 Cal Ski/Bike
8 Deadlift @ 35-45% 1RM
Have A Minimum Of :45 Rest, Otherwise Reduce Every Movement By 1 Rep, Repeat If Neccessary!