FT: (Thruster/D-Ball BSO)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #293 (Deadlift) (No Measure)

10/10 Lizard – Rotate – Perfect Stretch

Then, 2 Rounds Of:

5 Scap Pull Ups

10 Slow Jefferson Curl

15 KB Deadlift

20 SL Hip Thrust (10/10)

Weightlifting

2: Deficit Deadlift (8×3 E2MOM @ 60% 1RM)

Use A 15 Eleiko Bumper Plate For This
7:00 To Work Up, Then:

E2MOM 3 Reps @ 31X1 For 8 Rounds @ 60% Of Your „Normal“ Deadlift!

Metcon

3: FT: (Thruster/D-Ball BSO) (Time)

For Time:

35 Thrusters @ 25/15

35 D-Ball Box Step Overs @ 30/20 & 60/50cm

– Rest 2:00 –

25 Thrusters @ 35/25

25 D-Ball Box Step Overs @ 30/20 & 60/50cm

– Rest 2:00 –

15 Thrusters @ 45/35

15 D-Ball Box Step Overs @30/20 & 60/50cm

TimeCap: 16:00

Hard Work Pays Off

4: Hard Work #248 (Gymnastic) (3 Rounds for reps)

3 Rounds For Reps – Climb The Ladder

2-4-6-8-10…

Unbroken Toes To Bar

:15 Seconds Rest Between Sets / :90 Between Rounds

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