Team #10

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #263 (Back Squat) (No Measure)

3 Rounds Of:

12 Deadbugs (6/6)

6 Scap Pull Ups + 6 Kip Swings

12 Duck Walk Steps

6 Jump Squats

Then:

10/10 Cossack Squats

Weightlifting

2: Back Squat (1 RM)

20:00 To Find A New 1 RM !!!

Team WoD

3: Team #10 (Time)

In Teams Of 2:

300m Farmers Carry @ 2x 32/24 KG (10m Lanes)

50 Parallett Shoot Throughs

100 Box Jumps

50 Parallett Shoot Throughs

300m Farmers Carry @ 2x 32/24 KG (10m Lanes)

Timecap: 25 Minutes

Hard Work Pays Off

4: DB Biceps Curl (4×16 (8/8))

Every 2:30 –

4×16 Seated Alternating DB Curls

8 Per Side

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