CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #63 (No Measure)
EMOM8
6-8 Wall Balls +
15-20 Double Unders
Weightlifting
Snatch Complex (1RM)
1 Squat Snatch +
1 Overhead Squat +
1 Hang Squat Snatch +
1 Overhead Squat
20 Minutes To Work Slowly Up In Weight.
Find Your Heaviest Complex!!!
CrossFit Open
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Hard Work Pays Off
Hard Work #3 (3 Rounds for reps)
3 Rounds Of:
:90 Max Rep Alt Pistols
Rest :60
:90 Max Rep Lateral Bar Burpees
Rest :60
Scaling:
Pistols To A Bank/Box