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…