Grace

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #191 (No Measure)

With A Partner:

600m Run (Alternate 100s)

60 Wallballs (Alternate Sets Of 10)

60 Hollow Rocks (Alternate Sets Of 10)

Then:

2:00 Thoracic Stretch w./ MedBall & Barbell

Weightlifting

2: Overhead Squat (5 – 5 – 5 – 5 – 5)

10.00 To Work Up, Then:

Every 2.30 5 Reps @ 72,5% 1RM

Metcon

3: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
TimeCap: 5:00

Hard Work Pays Off

4: Hard Work #149 (Time)

500m Row x 6

Rest 1:1