Team #45

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #185 (No Measure)

300m Row, Then:

3 Rounds Of:

15m Duck Walk

15m Burpee Broad Jumps

10 Front Rack Reverse Lunge Steps

Then:

10x External Hip Rotation Contract/Relax: Pushing & Resisting For :05

Weightlifting

2: Front Squat (1 RM)

20:00 To Find A New 1 RM, Good Luck & Have Fun 😉

Metcon

3: Team #45 (AMRAP – Rounds and Reps)

AMRAP14 – In Teams Of 2:

40 Deadlift @82,5/57,5 KG

30 WBS @ 9/6 KG

20 American KBS @ 24/16

10 Barrow Wheel (Each)

— 5 Perform Burpees After Each Movement (Only 1 Athlete)

RX+:

DL – 102,5/70 KG

Barrow Wheel -5/5m Handstand Walk (Each)

Hard Work Pays Off

4: Hard Work #141 (AMRAP – Reps)

For Max Reps:

E3MOM12

500m/400m Row

Max Bar Muscle Ups

Score Is Total BMU

Scaling: Jumping BMU


Crush That Wod…