FT: (Row/MU/SCL&J/MU/Row)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #258 (Shoulder Press) (No Measure)

2 Rounds Of:

5 Dive Bomber

:90 Freestanding HS Hold Practice

20 Duck Walk Steps + 15 Air Squats

Thern:

10/10 Scorpions

Weightlifting

2: Shoulder Press (5 – 5 – 5 – 5 – 5)

5:00 To Work Up, Then:

E2MOM 5 Reps @ 70% 1RM

Metcon

3a: Bar Muscle Up Warm Up (No Measure)

5x Jumping Kip Swing

4x Kip + Knees Up

3x Kip + Knees + Hips To The Bar

2x Reach As High As Possible (Long Arms)

1x BMU

3b: FT: (Row/MU/SCL&J/MU/Row) (Time)

For Time:

300m Row

7 Jumping Bar Muscle Ups

5 Squat Clean And Jerk @ 72,5/45

7 Jumping Bar Muscle Ups

300m Run

TimeCap: 9:00

RX+:

BMU

92,5/55

Hard Work Pays Off

4: Back Squat (BACK SQUAT CYCLE EVERY TUESDAY & FRYDAY)

Work Up Fast, Then:

20 Rep Squat Routine, Start @ 50% 1RM And Add 1,25 KG Each Side Every Time You Do This Routine!!!