E3MOM15 (T2B/HPCL/PushUps)

CrossFit Bielefeld – CrossFit

Warm-up

1: Endurance Warm Up #10 (No Measure)

AMRAP5

25 Single Unders

5 Burpees

5/5 Mountain Climber

5 /5 Lunges

Then:

5 Diver Bomber w./ Twist In Downward Dog

Aerobic Capacity

2: Cardio 1 (AMRAP – Rounds and Reps)

EMOM12

50m Run + 5 Burpees

– If You Completet It One Time, Add 1 Burpee The Next Time –

Metcon

3: E3MOM15 (T2B/HPCL/PushUps) (No Measure)

E3MOM15

10 Toes To Rings

12 Hang Power Cleans @42,5/30

10 Push Ups

RX+:

E3MOM

12 Toes To Bar

15 Hang Power Cleans @42,5/30

18 Push Ups

Hard Work Pays Off

4: 1 Arm Overhead Walking Lunges (10m – 10m – 10m)

E2MOM

10m (Each Arm) DB OH Walking Lunges, Use The Same Weight For All Sets, Go Heavy!