Team #22

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #85 (No Measure)

20 Banded Good Mornings

Then:

2:00 Bike

2:00 Ring Support hold (accumulate as much time as possible in 2:00)

20 Wallballs

10 Partner Hamstring Stretch

Weightlifting

Deadlift (18 – 18)

10 Minutes To Work Up, Then

E4MOM 18 Reps, First Set Is Warm

Up, Last Set Is What Counts

(Try To Use Your 15 Rep Weight From Last Week!!!)

Metcon

Team #22 (Time)

100 WBS @ 9/6 KG – Patner Deadhang

150 (Jumping) Pull Ups – Partner Plank

200 Squats – Partner Hollow Hold

250m Run Together

Timecap: 25 Minutes
Always Work Together!!! Change Per Clap!!!

Hard Work Pays Off

Hard Work #24 (Time)

2 RFT

20 Wallballs 9/6 KG

20 Push Ups

400m SkiErg

Rest 2:00