Team #49

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #199 (No Measure)

300m Row, Then

3 Rounds Of:

10 Empty Bar RDLs

5 Explosive Burpee Broad Jumps

10 Empty Bar Paused Front Squats

Then:

External Hip Rotation Contract/Relax :05 For 10 times.

Weightlifting

2: Front Squat (4 – 4 – 4 – 4)

10:00 To Work Up, Then:

E3MOM 4 Reps @ 87,5% 1RM

Metcon

3: Team #49 (AMRAP – Rounds and Reps)

AMRAP5x3 – In Teams Of 2 – You Go I Go:

20 GTOH @ 42,5/30

4 Wall Walks

20 Box Jumps @60/50

4 Rope Climps

100m Run

Rest 2:00 After Each AMRAP – Start Where You End!!!

RX+:

GTOH @ 52,5/35

Legless Rope Climp – Start in Sitting Position

Goal:

4+ Rounds

Hard Work Pays Off

4: Hard Work #161 (Time)

4RFT:

12 V-Ups

6 Bar Muscle Ups

Rest 2:00