Team #58

CrossFit Bielefeld – CrossFit

Warm-up

1a: Assessory WarmUp #2 (No Measure)

A. Bulgarian Split Squats

B. PushUps

C. Bentover Rows

D. L-Sit Hold

30Sec on/ 15Sec off

16 Rounds

1b: Kettlebell Snatch Warm Up (No Measure)

10 Reps Of Each Arm & Movement:

Single Arm Kettlebell Swing

Single Arm Kettlebell Swing + High Pull

Single Arm Kettlebell Push Jerk

Kettlebell Snatches

Weightlifting

2: Kettlebell Snatch (5 – 5 – 5 – 5 – 5 – 5 – 5 – 5 – 5 – 5 )

EMOM10

5 Reps Each Arm w./ The Same Moderate Weight, Focus On A Good Catch!!!

Team WoD

3: Team #58 (AMRAP – Rounds and Reps)

AMRAP15 – In Teams Of 2:

10/7 Cal Row

7 Power Cleans @42,5/30

7 Burpees

– Change After Every Movement, Always Per Clap –

RX+:

Cal Bike

PCL @ 52,5/35

Hard Work Pays Off

4: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups