FT: (CalBike/HSN/PullUp)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #82 (No Measure)

With A Partner

60 Cal Bike (Change Every 10)

40 Kip Swings (Change Every 5)

30 Hang Clean Thrusters (light) (Change Every 5)

Then:

2:00 Hanging T-Spine Partner Stretch, Change Every :30

Weightlifting

Clean Complex (2 – 2 – 2 – 2 – 2 – 2)

1 Power Clean +

1 Push Jerk +

1 Front Sqaut +

1 Hang Sqaut Clean +

1 Split Jerk
5:00 To Work Up, Then:

Every :90 @ 75%+ Of 1RM

Built Up Throughout Sets, Start @ 50%

Metcon

FT: (CalBike/HSN/PullUp) (Time)

For Time:

40/30 Cal Bike

30 Hang Snatch 42,5/30 KG

40 Pull Ups

Timecap: 12 Minutes

Hard Work Pays Off

Hard Work #21 (Time)

5 RFT

20/15 Calorie Row

10 Jumping Squats w/ Empty Barbell On BackRack

Rest 2:00