Team #38

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #157 (No Measure)

3 Rounds Of:

25 Double Under Or :30 Practice

8m Aligator Walk

8/8 Scorpions

4 Burpees

Then:

2:00 Banded Internal Shoulder Rotation Stretch, Per Side

Weightlifting

3 sec paused bench press (7 – 7 – 7 – 7 )

No Additional Warm Up, Start „E3MOM w./ A Moderate Weight And Work Up in 4 Sets To A Heavy 7er.

Hold :03 Over Your Chest, No Contact w./ Your Body!!!

Team WoD

Team #38 (AMRAP – Rounds and Reps)

AMRAP20 – In Teams Of 2:

20 WBS @ 9/6 KG

20 KBS @ 24/16

20 Pull Ups

20 Push Ups

20 Box Jumps @ 60/50cm

Hard Work Pays Off

Hard Work #107 (No Measure)

10:00 Handstand Practice