CrossFit Bielefeld – Home Wod
Home WOD #119 (AMRAP – Reps)
3 Rounds of:
10 Ring Rows
10 Push Ups
10 Air Squats
Pull-Ups 4×5-12 strict Pull-Ups or Chest to Bars.
Pick a number you can hit all four sets
EMOM10: 1-5 strict Pull Ups/ neg. Pull Ups
If you don’t have a place for Pull-Ups do the same with Ring Rows/Door Rows.
4×10 Barbell Bent over Row / if no Barbell then DB/KB rows per side
4 Rounds of: 4min on / 1min off
Round 1: 50 Mountain Climber + Amrap Froggers
Round 2: 50 Mountain Climber + Amrap Sit-Ups
Round 3: 50 Mountain Climber + Amrap Jumping Lunges
Round 4: 50 Mountain Climber + Amrap Tuck Jumps
Score: Total reps of all amraps.