Team #59

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #12 (BS) (No Measure)

Move for 8 Minutes:

150 Run

10 Jumping Squats

15sec SL Hip Thrust Hold Each Side

5/5 Reverse Lunge + Rotate

Then:

15m Duck Walk

Weightlifting

2: Back Squat (3 – 3 – 3 – 3 – 3 – 3)

10:00 To Work Up, Then:

E2MOM 3 Reps @ 80-90% 1RM

Team WoD

3: Team #59 (2 Rounds for reps)

In Teams Of 2:

AMRAP5

8 WBS @9/6

6 Box Jumps @60/50

4 Devil Press @ 15/10

– 2.00 Rest –

AMRAP5

6 Cal Row

6 DB Thruster @ 15/10

6 Rower Facing Burpees

Hard Work Pays Off

4: Hard Work #26 (Time)

6 RFT:

8 Thrusters 1@ 42,5/30 KG

1 (Legless) Rope Climb

Rest :30