Team #50

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #190 (No Measure)

800m Run,

Then 2 Rounds Of:

10 Lunge + Twist Steps

15 Wallballs @ 4/3

20 Russian KB Swings @ 16/12

Then:

Banded Pigeon, 1:30/Side

Weightlifting

2: Front Squat (4 – 4 – 4 – 4)

10:00 To Work Up, Then:

E3MOM 4 Reps @ 90% 1RM

Metcon

3: Team #50 (Time)

In Teams Of 2- Perform 5 Rounds Each – Change After Full Rounds:

50m Run

8 Bar Facing Burpees

50m Run

RX+:

30 Double Unders

10 Bar Facing Burpees

30 Double Unders

TimeCap: 17:00

Hard Work Pays Off

4: Hard Work #166 (Time)

Sled Push Sprint

5x 50m x @ 20/10

:60 Rest