Team #62

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #46 (No Measure)

2 Steady Rounds Of:

10 Empty Bar Thrusters

20 Calorie Row

10 Scap Push Ups

Then:

10 Dive Bomber

Weightlifting

2a: Bench Press (Heavy 3er)

12:00 To Work Up To AS Heavy 3er

2b: Bench Press (3 – 3 – 3 – 3 – 3)

E2MOM 3 Reps @ 90% Of The Heavy 3er

Team WoD

3: Team #62 (AMRAP – Rounds and Reps)

AMRAP17 – In Teams Of 2

10 Devil Press @ 15/10

20 Box Jumps @ 60/50

250m Run

10 DB Thruster @ 15/10

20 WBS @ 9/6

GOAL: 3 Rounds

RX+:

22,5/15

Jump Over (Total Clear)

Hard Work Pays Off

4: „Durante Core“ (No Measure)

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10Sec Hollow Hold

Rest 1Min