CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #87 (No Measure)
3 Rounds Of:
200m Run
5 Burpee Broad Jumps
2x :05 Hold On Each Arm In Plank Or Quadrapted Position
:30 Handstand Hold inkl. 1 Wall Walk
Then:
15 PVC Hand Rotations w. Long Lever Each Hand
Weightlifting
Power Clean (4 Rounds Of 1:30 On – 2:30 Off)
10 Minutes To Practice & Warm Up, Then:
Power Clean Singles @80-85%
Drop & Reset
Metcon
FT: (HSW/Run) (Time)
For Time:
25m HSW
400m Run
20m HSW
400m Run
15 HSW
200m Run
10m HSW
200m Run
5m HSW
Timecap: 15:00
Scaling:
HSW = 5-4-3-2-1 Around The Box (Themself) Each Side
Hard Work Pays Off
Hard Work #26 (Time)
6 RFT:
8 Thrusters 1@ 42,5/30 KG
1 (Legless) Rope Climb
Rest :30