FT:(Row/Squats/HPCL)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #158 (No Measure)

250m Row,

Then:

3 Rounds Of:

5m Duck Walk In Each Direction (Front/Back/Side To Side)

8 Plank Plus (Scap)

6 Squat Jumps w/ Empty Bar In the Back Rack

Then:

5x Lizard – Rotate – Perfect Tretch Each Side

Weightlifting

Back Squat (1 RM)

20:00 To Find A New 1 Rep Max Backsquat

Start w./ 7 – 5 – 3 – 3 Reps & Increasing Weight And Than Go On In Singles

Metcon

FT: (Row/Squat/HPCL) (Time)

For Time:

1.500 / 1.250m Row

50 Air Squats

25 Hang Power Cleans @ 62,5/42,5 KG

Timecap:12:00

Hard Work Pays Off

Hard #108 (Time)

3 RFT:

20/12 Cal Bike

3 (Legless) Rope Climb


For Stability