Team #69

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #37 (Backsquat) (No Measure)

2 Rounds Of:

10/7 Cal Bike

15 Superman

15m Bear Crawl

10/7 Cal Row

10 Hollow Rocks

10m Duck Walk

Then:

:30 Each Leg Lizard & Rotate

:30 Each Leg Ankle Mobility (Standing)

Weightlifting

2: Back Squat (E3MOM 4×4)

10:00 To Work Up, Then:

E3MOM12

4 Reps @ 80% 1RM

Team WoD

3a: Rope Climb Practice (5:00 Practice Time)

Practice:

– Long Arms

– Leg Work On A Box

3b: Team #69 (Time)

For Time – In Teams Of 2:

50 Double Unders

40 Hand Release Push Ups

8 Rope Climbs

100 Double Unders

30 Hand Release Push Ups

6 Rope Climbs

150 Double Unders

20 Hand Release Push Ups

4 Rope Climbs

200 Double Unders

10 Hand Release Push Ups

2 Rope Climbs

TimeCap: 16:00

Rx+:

HSPU

Legless Rope Climb

Hard Work Pays Off

4: Seated Double Arm Press (E3MOM 4×15)

Use two Kettlebells or two Dumbbells
Same Weight For All Sets!