FT (Bike/FSQ/HSPU)

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