Corona Cage Wod #4

CrossFit Bielefeld – CrossFit

Warm-up

1: Corona Cage Warm Up #4 (No Measure)

3 Rounds Of:

500m Row

12 Ups & Downs (6/6)

12 Sit Ups

12 Lunges (6/6)

Then:

:60 Frog

:60 Puppy Dog

2: Clean Complex 2 (Every :90)

1 Power Clean +

1 Hang Power Clean +

1 Squat Clean +

1 Hang Squat Clean +

1 Push Jerk
Take 5:00 For Movement Practice & Work Up In Weight, Then:

Perform 1 Complex Every :90 @ A Moderate Weight, Focus On Technique

Weightlifting

Metcon

3: Corona Cage Wod #4 (No Measure)

EMOM20

– 8 Power Clean + Shoulder 2 Overhead @ 42,5/25

– :30 Front Support Hold

– 8 Floor Press @ 42,5/25 @ 2121

– :30 L-Sit Hold

– 12/10 Cal Row