FT:(Run/Thruster)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #156 (No Measure)

3 Rounds Of:

:60 Erg or Run

20 Lunge Steps

:60 Deep Squat Hold

Then:

Accumulate :60 Ring Support Hold

2:00 Glute Smash w/ Single LAX Ball

Weightlifting

Front Squat (7 – 7 – 7)

8:00 To Work Up in Weight, Then:

E3MOM9 Perform 7 Front Squats @ 70% 1RM

Use More Than You Used For The 1 1/4 Front Squats And Try To Be Explosive On The Way Up!!!

Team WoD

FT:(Run/Thruster) (Time)

For Time – In Teasms Of 2:

400m Run Together

50 Thrusters @ 35/25 KG

400m Run Together

40 Thrusters

400m Run Together

30 Thrusters

Timecap: 17:00

Hard Work Pays Off

Hard Work #106 (Time)

For Time:

10 Muscle Ups

500m Row

10 Muscle Ups

Scaling:

(inverted) Pull Ups


Timing is the key…