EMOM40 (KBS/ROW/BJ/BIKE)

CrossFit Bielefeld – CrossFit

Warm-up

1: Thunderstruck (No Measure)

Do 1 Burpee Every Time The Word „THUNDER“ is sung.

Then:

1:00 Dragon Each Side

Metcon

2: EMOM40 (KBS/ROW/BJ/BIKE) (AMRAP – Reps)

EMOM 40 minutes

1: 30 KBS 24/16 KG

2: 30 Row For Cal

3: 30 Box Jumps 60/50cm

4: 30 Assault Bike For Calories

Hard Work Pays Off

4: Hard Work #62 (4 Rounds for reps)

AMRAP2 x 4

15/10 Cal Bike

Max Reps Strict Handstand Push Ups

Rest 2:00

Scaling = Strict Sitting Double DB Press 15/7,5