FT: (Cal Row/Burpees)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #179 (No Measure)

2 Rounds Of:

20 S-Arm Russian KB Swing

20 Dead Bugs

:30 Dead Hang

Then:

30 Banded Glute Bridges w/ Pause At The top

Weightlifting

2: Deadlift (2 – 2 – 2 – 2 )

10:00 To Work Up, Then:

E3MOM 4×2 @ 105% 5RM

HEAVIER Than On The 26: Of June !!!

No Clanging & Bang And No Sacrificing A Solid Midline Position

Metcon

3: FT: (CalRow/Burpees) (Time)

For Time:

100/80 Cal Row

EMOM Including 0:00

Perform 5 Burpees Over The Rower

TimeCap: 15.00

Hard Work Pays Off

4: Hard Work #135 (AMRAP – Reps)

3 Rounds Of:

2:00 On / 2:00 Off

Max Strict Pull Ups

Score Is Total Reps

Scaling: Inverted Pull Ups


Rowing Harder = Less Burpees ­čśë