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