FT: (Row/Push Up/KBS/PushUp/Row)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #281 (Pull Up) (No Measure)

2 Rounds Of:

300m Row

:30 Dead Hang

3 Rope Pulls (Lying To Stand)

10 Kip Swings

Then:

:30 Puppy Dog

:30 Lat Stretch Left

:30 Puppy Dog

:30 Lat Stretch Right

:30 Puppy Dog

Gymnastics

2: Pull-ups (EMOM10)

EMOM10

Perform 3-5

:04 Negative Pull Ups / Kipping Pull Ups / Strict Pull Ups / C2B / Weighted C2B

– Always The Same Number / If You Mastered It w./ 5 Reps, Go On w./ The Next Harder Variation –

Metcon

3: FT: (Row/Push Up/KBS/PushUp/Row) (Time)

For Time:

500m Row

30 Push Ups

60 KBS @ 24/16

30 Push Ups

500m Row

TimeCap: 17:00

RX+:

Deficit Push Ups @ 10/5 Plate

American Swings

Hard Work Pays Off

4: Hard Work #238 (Intervall) (3 Rounds for reps)

3 Rounds Of – 3:00 On / 2:00 Off

400m Run

Max D-Ball Over The Shoulder @ Ball Of Your Choice

()