FT (Thruster/CalRow PullUp)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #118 (No Measure)

15-12-9

Pause (Before Hip Ext.) Thrusters w/ Empty Bar

Cal Ski

Kip Swings

Then:

2:00 Lat Smash w./ Barbell Each Side

Weightlifting

Snatch PVC Complex #2 (No Measure)

10 Rounds Of:

1 Slow Snatch Pull From The Floor (Mid Shin) To Tripple Extension +

1 Scarecrow Snatch +

1 Overhead Squat

Snatch (1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1)

Work Up To 80% 1 RM In 8 Minutes

Then:

EMOM10

1 Rep @ 80% 1RM

Metcon

FT (Thruster/CalRow/Pull Up) (Time)

For Time:

20 Thrusters @42,5/30 KG

30 Cal Row

40 Pull Ups

30 Calorie Row

20 Thrusters

Timecap: 12:00

Hard Work Pays Off

Hard Work #58 (No Measure)

EMOM10

3 Bar Muscle Ups

Scaling:

2x :05 Negative Pull Ups + 2x :05 Negative Dips