E3MOM (T2B/BJO/OHS)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #83 (No Measure)

4-Way Banded Monster Walk, 15 Steps In Each Direction

30 Empty Bar OHS

15 (Tall) Box Jumps

Then:

2:00 Each Side Pigeon

Weightlifting

Back Squat (5RM)

Work Up To A Heavy Set Of 5 Reps in 20 Minutes!!!

Metcon

E3MOM (T2B/BJO/OHS) (5 Rounds for time)

E3MOM15

10 Toes To Bar

10 Box Jump Overs @60/50cm

10 Overhead Squats @ 42,5/30 KG

Rest For Remaining Time

Hard Work Pays Off

Hard Work #22 (2 Rounds for distance)

For Distance

6:00 Run x 2 (Max. Shuttle Lanes)

Rest 3:00