FT. (HSW/Run)

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