FT: (Thruster/BBJO)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #173 (No Measure)

2 Rounds Of:

:30 on, :15 Off

KB Or DB Thrusters

Kip Swings

Ring Support Holds Or FLR´s

High Knees / Butt Kicks

Then:

Black Roll On T-Spine For 2:00

Weightlifting

2: Shoulder Press (3 – 3 – 3 – 3)

8:00 To Work Up, Then:

E3MOM12 2 Rep @ 90% 3RM

Metcon

3: FT: (Thruster/BBJO) (Time)

For Time

10 Thrusters @42,5/30 KG

10 Burpee Box Jumps Over @ 60/50cm

10 Thrusters @42,5/30 KG

8 Burpee Box Jumps Over @ 60/50cm

..10/6, 10/4, 10/2

TimeCap: 15.00

RX+: 52,5/35 KG

Hard Work Pays Off

4: Hard Work #127 (Distance)

For Max. Distance:

25:00 Run


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