FT: (Row/BJ/Burpees/WBS)

CrossFit Bielefeld – CrossFit

Warm-up

1: Weakness Warm Up (No Measure)

Athletes Choice: (Warm Up Pace)

Run 1 Mile

Row 2k

Ski 2k

100 Bar Facing Burpess

Or

100 Cal Bike

Gymnastics

2: Toes To Bar Practice

W./ A Partner,

:30 PVC Hollow Hold

10 PVC Knees To Ellbows

10 PVC Knees To Ellbows + Kick – Same Way Back

10 PVC Knees To Ellbows + Kick – Straight Leg Back

10 PVC T2B

Then, Hanging On The Bar:

:30 Hollow Hold

:30 Kipping

10 Kipping Knees Raises

10 Kipling Knees To Ellbows

10 Kipping Toes To Bar

10 Straight Leg Toes To Bar

Metcon

3: FT: (Row/BJ/Burpee/WBS) (Time)

1000m Row

25 Box Jumps @ 60/50

750m Row

25 Burpees

500m Row

25 WBS @ 9/6

250m Row

– 800/600/400/200 Row For The Ladys –

TimeCap: 18:00

RX+:

Burpee = Burpee Box Jumps

25 WBS = 25m HSW

Hard Work Pays Off

4: Hard Work #199 (Calories)

AMRAP4

Max Cal Bike