FT: (WaitressCarry/CalRow/Burpee)

CrossFit Bielefeld – CrossFit

Warm-up

1: Thruster Warm Up (No Measure)

Barbell Thruster Complex – Empty Bar, 5 Reps Of Each

Shoulder Press

Front / Back Pelvis Tilt In OH Pos.

Front Squats

:05 Paused Push Press

Max. Shoulder Ext. While Keeping Neutral Spine

:05 Paused (In Dip On The Way Up) Thruster

Thruster
Perform Before:

15 Cal Ski

10 Dive Bomber

15m Duck Walk

Weightlifting

2: Thruster (3 RM)

20:00 To Find A New 3 RM

Metcon

3: FT: (WaitressCarry/CalRow/Burpee‘) (Time)

For Time:

100m Waitress Carry @24/16 (50/50)

30 Cal Row

100m Waitress Carry

30 Burpees To Target

100m Waitress Carry

TimeCap: 12:00

RX+:

32/24

Burpee Pull Ups

Hard Work Pays Off

4: Hard Work #172 (3 Rounds for reps)

AMRAP 3:00 x 3 – Rest 2:00

8 Ring Dips

12 Shoulder To Overhead @ 52,5/35

Max Rope Climbs In Remaining Time