FT (SKI/BIKE/ROW)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #46 (No Measure)

2 Steady Rounds Of:

10 Empty Bar Thrusters

20 Calorie Row

10 Scap Push Ups

Then:

10 Dive Bomber

Gymnastics

2: Pull-ups (Every :90 For 12 Rounds)

Every :90

4 Strict Pull Ups @ 50X0

Change Grip Each Round (Sup/Pro)

Use Band If Needed

Metcon

3: FT (Ski/Bike/Row) (Time)

For Time

30/20 Calorie Ski

40/30 Calorie Air Bike

50/40 Calorie Row

Timecap: 12 Minutes
Work In 2 Heats – Seperatet By 4:00

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