FT: (HSH/RR/V-Ups)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #170 (No Measure)

20 Plate Jumps Lateral @20KG

25m Duck Walk

20 Plate Junmps Frontal @ 20KG

10 Dive Bomber

Then:

25 Unbroken Wallballs @4/3KG

Then:

Banded Dragon Pose, 2:00/Side

Weightlifting

2: Back Squat (5 – 5 – 5 – 5 – 5)

10:00 To Work Up To, Then

Every 2:30 5×5 @ 75% 1RM

Metcon

3: FT: (HSH/RR/V-Ups) (Time)

For Time:

Accumulate 5:00 Of Wall Facing HSH

Each Time You Break, Complete:

10 Ring Rows

10 V-Ups

Timecap: 15.00

Hard Work Pays Off

4: Hard Work #123 (Calories)

2x 10:00 Row

Rest 5:00

Score is Total Cal