Team #44

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #180 (No Measure)

3 Rounds Of:

12 DB Front Rack Cosack Squats (Light)

10 Push Ups

12 Jump Squats

10 Burpees

Then:

Banded Pigeon Pose, 2:00/Side

Weightlifting

2: Back Squat (4 – 4 – 4 – 4)

10:00 To Work Up To, Then

Every 3:00 4×4 @ 90% 1RM

Team WoD

3: Team #44 (Time)

3 RFT:

400m Run

20m Barbell OH Walking Lunge @ 42,5/30KG

10 Rope Climbs

TimeCap: 15:00

Scaling:

Rope Climp – Ground To Stand Pulls x2

Hard Work Pays Off

4: Hard Work #136 (Time)

For Time – HS Walk (Sprint)

5m x 3

7,5m x 2

10m x 1

Unbroken If Possible – Rest as Needed Between sets


Get Up….