FT: (Run/C2B/PUshJerk)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #228 (Front Squat / Pull Up) (No Measure)

2 Rounds Of:

20 Duck Walk Steps (On R2 Use an Empty Bar)

10 Squats (On R2 Perform Front Squats)

5 – 8 Strict Pull Ups (Ring Rows)

Then:

:90 Banded Front Rack Assistet Front Squat

Weightlifting

2: Front Squat (5 – 5 – 5 – 5 – 5 – 5)

No Additional Warm Up Time, Start @ A Moderate Weight & Built Up In Sets Of 5 Reps @ 51X1

E2MOM12

Metcon

3: FT: (Run/C2B/PushJerk) (Time)

600m Run

10 Pull Ups (Scale To Inverted Pullö Ups)

12 Push Jerk @ 52,5/35

10 Pull ups

12 Push Jerk @ 52,5/30

10 Pull ups

600m Run

TimeCap: 15:00

Rx+:

C2B Pull Ups

Push Jerk 70/40

Hard Work Pays Off

4: Hard Work #209 (Row) (Distance)

10:00 Row- Using Your 500m Pace For 10K:

First 4:00 – @ That Pace

Next 3:00 – -:04 Of It

Next :2:00 – -:08 Of It

Last 1:00 – -:12 Of It

– If You Don´t Now It, Use A 2:10 Pace As A Man & 2:20 As A Woman / Not Your Distance-