Re-Test 12.06.

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #159 (No Measure)

2 Rounds Of:

12 Empty Bar SL RDL´s (6/6)

6 Strict Pull ups / Ring Rows

200m Run

Then:

1:00 Superman/Banana

1:00 LAX Ball Low Back Smash Each Side

Weightlifting

Deadlift (5 RM)

20:00 To Fin A New 5 Rep Max in Deadlift, Start w./ Sets Of 11 – 9 – 7 & Then Go On In 5er Sets

Metcon

4RFT (Rope/PSN) (Time)

4RFT:

2 (Legless) Rope Climbs

15 Power Snatch @ 30/20 KG

TimeCap: 10:00

Hard Work Pays Off

Hard Work #110 (AMRAP – Reps)

5RFT:

:20 Bike

Rest 3:00

Score is Total Cal


Good Start, Good Lift