Team #42

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #172 (No Measure)

1:00 On A Erg

Then:

3 Rounds Of:

8m Duck Walk

8 Broad Jumps

8 Reverse Lunge Steps

8 Hollow Rocks

Then:

External Hip Rotation Contract/Relax 8 x :05: (Squat w./ Hands Outside The Knees, Pushing & Resisting)

Weightlifting

2: Back Squat (4 – 4 – 4 – 4)

10:00 To Work Up To, Then

Every 3:00 4×4 @ 85% 1RM

Team WoD

3: Team #42 (Time)

For Time – In Teams Of 2:

100 Cal Row

80 WBS @9/6 KG

60 Box Jumps @ 60/50cm

400m Run

20 Rower Facing Burpees

TimeCap: 20:00

Hard Work Pays Off

4: Hard Work #126 (Calories)

6x :25 Bike

Rest 2:00

Score Is Total Cal


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