CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #67 (No Measure)
3 Round
200m Run
20 Leg Swings Per Side
:30 Handstand Hold
Then:
2:00 Each Side Triceps Smash
Weightlifting
Power Clean (5 Rounds Of :60 On – 2:00 Off)
Power Clean Singles @70-75%
Drop & Reset
Metcon
FT (Bike/FSQ/HSPU) (Time)
For Time:
1 Mile Bike
20 Front Squat @ 52,5/35 KG
20 HSPU
15 Front Squat
15 HSPU
10 Front Squat
10 HSPU
Timecap: 14 Minutes
Hard Work Pays Off
Hard Work #6 (Time)
5 RFT:
3 Bar Muscle Ups / Chest 2 Bar / Pull Ups
6 Clean & Jerk 62,5 / 42,5 KG
Rest :90