FT: (DevilPress/Run)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #270 (Power Clean) (No Measure)

2 Rounds Of:

12 Empty Bar RDLs

20 WBS

12 Empty Bar Muscle Cleans

Then:

Banded Overhead Distraction, 1:00/Side

Weightlifting

2a: Power Clean & Jerk Warm Up (No Measure)

With An Empty Bar:

5x Stand Up From Mid Chin To Hip w./ :10 Pause @ Mid Chin

5x Clean High Pulls w./ Heels Down

5x Power Cleans

5x Shoulder Rotations In Front Rack Positon (Hock Grip + Abs & Glutes Tight)

3x Strict Press / Push Press / Push Jerk

3x Power Clean & Jerk

2b: Power Clean (EMOM8x 3Reps)

5:00 To Work Up, Then:

3 Power Cleans @70-80%

Drop and Reset

Metcon

3: FT: (DevilPress/Run) (Time)

For Time:

40 Devil Press @ 15/10

400m Run

TimeCap: 10:00

RX+:

22,5/15

Hard Work Pays Off

4: Hard Work #231 (Gymnastic) (3 Rounds for reps)

Max Pull Ups in 2:00

Rest 4:00

Max Pull Ups in :90

Rest 3:00

Max Pull Ups in :60

Rest 2:00

RX+:

BMU Or MU