Re-Test 01.10.2019

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #205 (No Measure)

500m Row

20 Empty Bar Low Hang Squat Clean Thrusters

15 Strict Pull Ups Or Ring Rows

Thein:

2:00 Tricep/Lat Smash Per arm w./ Barbell Working From Tricep To Lat

Weightlifting

2: Clean Complex 2 (1 RM)

1 Power Clean +

1 Hang Power Clean +

1 Squat Clean +

1 Hang Squat Clean +

1 Push Jerk
20:00 To Find A 1 RM In This Complex (UB)

Metcon

3: 3RFT (DevilPress/Row) (Time)

3 RFT:

12 Devils Press @ 15/10

400/350m Row

TimeCap: 9:00

RX+

22,5/15

500/400m Row

Hard Work Pays Off

4: Hard Work #169 (No Measure)

E5MOM15

7 Deadlift @102,5/70

14 Toes To Bar Ot Toes To Rings

15m HSW Or :60 HSH