E5MOM15 (RUN/KBS/Burpees/BJ)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #141 (No Measure)

:60 Ski Erg

:60 Row

Then:

Empty Bar Barbell Complex, 5 Reps Of Each:

Muscle Clean

Paused Front Squat

Power Clean

Hang Clean

Repeat with a Light Weight on the Bar

Then:

:60 Behind The Neck Shoulder Rotations

Weightlifting

Squat Clean (1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1)

7:00 To Work Up, Then:

EMOM12

@ 70 – 80% 1RM

Metcon

E5MOM (Run/KBS/Bupee/BJ) (3 Rounds for reps)

Every 5:00 for 15:00

400m Run

15 American KBS @ 24/16 KG

15 Burpees

Max Box Jump Over @ 60/50cm In Remaining Time

(Score is total Box Jump Overs)

Hard Work Pays Off

Hard Work #81 (AMRAP – Rounds and Reps)

Death By Chest To Bar Pull Ups:

Minute 1 – 1 CTB

Minute 2 – 2 CTB

Minute 3 – 3 CTB

Etc…