Team #20

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #76 (No Measure)

15m Bear Crawl

15m Inchworm

15m Burpee Broad Jump

15m Inchworm

50m Run After Each Movement

Then:

3×10 Kip Swings (Add High Each Set)

Weightlifting

Deadlift (12 – 12 – 12 )

5 Minutes To Work Up, Then

E3MOM 12 Reps, First 2 Sets Are Warm

Ups, Last Set Is What Counts

(Try To Use Your 10 Weight Rep From Last Week!!!)

Metcon

Team #20 (Time)

6RFT

20 DB Thrusters @22,5/15 KG

8 Bar Muscle Ups Or 8 Syncro Pull Ups + 8 Syncro Push Ups

Rest :90

Timecap: 20 Minutes

Hard Work Pays Off

Hard Work #14 (Distance)

For Distance:

3×4:00 Bike

Rest 2:00