FT: (BBJ/DBStepOvers/DBSTOH)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #238(Front Squat) (No Measure)

30 Goblet Hold Box Step Ups (15/15 – Light Weight)

30 S-Arm DB Push Press (15/15)

20 Goblet Squats

Then:

10/10 Lizard + Rotate

:60 Partner Front Rack Mobility

Weightlifting

2: Front Squat (4 – 4 – 4 – 4 – 4 – 4 – 4)

No Additional Warm Up Time, Start @ A Moderate Weight & Built Up In Sets Of 4 Reps @ 51X1 (Tempo)

E2MOM14

Metcon

3: FT: (BBJ/DBStepOvers/DBSTOH) (Time)

For Time:

10 Burpee Box Jump Overs @60/50

2 DB Box Step Overs @15/10

10 DB Shoulder To OH @15/10

8 Burpee Box Jump Overs @60/50

4 DB Box Step Overs @15/10

10 DB Shoulder To OH @15/10

6 Burpee Box Jump Overs @60/50

6 DB Box Step Overs @15/10

10 DB Shoulder To OH @15/10

4 Burpee Box Jump Overs @60/50

8 DB Box Step Overs @15/10

10 DB Sho8ulder To OH @15/10

2 Burpee Box Jump Overs @60/50

10 DB Box Step Overs @15/10

10 DB Shoulder To OH @15/10

TimeCap: 12:00

RX+:

22,5/15

Hard Work Pays Off

4: Hard Work #215 (Row) (5 Rounds for calories)

5 Rounds Of – 1:30 On / 1:30 Off

Row For Average Watt er Hour

Increase Your Average Watt Per Hour Every Round

For Example: 1000 / 1100 / 1200 / 1300 (Male)

Consistency Is The Key – Which Pace Can You Hold For 1:30