CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #185 (No Measure)
300m Row, Then:
3 Rounds Of:
15m Duck Walk
15m Burpee Broad Jumps
10 Front Rack Reverse Lunge Steps
Then:
10x External Hip Rotation Contract/Relax: Pushing & Resisting For :05
Weightlifting
2: Front Squat (1 RM)
20:00 To Find A New 1 RM, Good Luck & Have Fun 😉
Metcon
3: Team #45 (AMRAP – Rounds and Reps)
AMRAP14 – In Teams Of 2:
40 Deadlift @82,5/57,5 KG
30 WBS @ 9/6 KG
20 American KBS @ 24/16
10 Barrow Wheel (Each)
— 5 Perform Burpees After Each Movement (Only 1 Athlete)
RX+:
DL – 102,5/70 KG
Barrow Wheel -5/5m Handstand Walk (Each)
3: Team #45 (AMRAP – Rounds and Reps)
AMRAP14 – In Teams Of 2:
40 Deadlift @82,5/57,5 KG
30 WBS @ 9/6 KG
20 American KBS @ 24/16
10 Barrow Wheel (Each)
— 5 Perform Burpees After Each Movement (Only 1 Athlete)
RX+:
DL – 102,5/70 KG
Barrow Wheel -5/5m Handstand Walk (Each)
Hard Work Pays Off
4: Hard Work #141 (AMRAP – Reps)
For Max Reps:
E3MOM12
500m/400m Row
Max Bar Muscle Ups
Score Is Total BMU
Scaling: Jumping BMU
Crush That Wod…