FT: (Thruster/BFB/CalBike)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #200 (No Measure)

With a Partner:

Run 800m (Alternate 50s)

60 Empty Bar Thrusters (alternate 10s)

:60 Hanging (Tucked) L-Sit (Alternate Every :15)

Then:

20 Glute Bridges, 20 Banded Good Mornings

Weightlifting

2: Sumo Deadlift (2 – 2 – 2 – 2 – 2)

10:00 To Work Up, Then:

E2MOM 2 Reps AHAFA, Work Up In Weight.

Heavier Than 3 Weeks Ago!!!

Metcon

3: FT: (Thruster/BFB/CalBike) (Time)

For Time: Start In 2 Heats Seperatet By 5:00

60 Thrusters @30/20

50 Bar Facing Burpees

40/25 Cal Bike

TimeCap: 12.00

RX+:

Thruster @ 35/25

Hard Work Pays Off

4: Hard Work #162 (Weight)

Front Rack Walking Lunge Steps

5×10

Heavy As Form Allows – Work Up In Weight