Corona Cage wod #74

CrossFit Bielefeld – CrossFit

Warm-up

1a: Corona Cage Warm Up #66 (No Measure)

5 Rounds Of:

150m Row

20 Single Unders

10 Plate GTOH @10/5

5 1 Air Squats + 1 Box Jump

1b: Power Clean & Jerk Warm Up (No Measure)

With An Empty Bar:

5x Stand Up From Mid Chin To Hip w./ :10 Pause @ Mid Chin

5x Clean High Pulls w./ Heels Down

5x Power Cleans

5x Shoulder Rotations In Front Rack Positon (Hock Grip + Abs & Glutes Tight)

3x Strict Press / Push Press / Push Jerk

3x Power Clean & Jerk

Metcon

2: Corona Cage wod #74 (2 Rounds for reps)

AMRAP15

Max. Cal Row

EMOM 3 Burpees

– Rest 5:00 –

AMRAP15

20 DU Or 15 Air Squats

10 Box Jumps @ 60/50

5 Power Clean & Push Jerk @ 52,5/30

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