Team #19

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #71 (No Measure)

5 Rounds Of:

10/7 Calorie Row

Rest :60

Then:

2 Rounds Of:

15 Empty Bar Romanian Deadlifts

1:00 Puppy Dog Stretch

Weightlifting

Deadlift (10 – 10 – 10 )

5 Minutes To Work Up, Then

E3MOM 10 Reps, First 2 Sets Are Warm

Ups, Last Set Is What Counts

Team WoD

Team #19 (AMRAP – Rounds and Reps)

AMRAP15 (YGIG)

4 Cluster @ 52,5/35 KG

8 Syncro Bar Facing Burpees

4 Wall Walks

16 Syncro AbMat Sit Ups
YGIG = You Go I Go, Change Every Rep (Not In Snycro Movements ;-))

Hard Work Pays Off

Hard Work #9 (3 Rounds for distance)

For Distance:

3×4:00 Row

Rest 2:00