Team #70

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #272 (Back Squat) (No Measure)

AMRAP6:

150m Row

:20 Squat Hold

12 Alt. DB Snatch

:20 Plank Hold

Then:

4-Way Banded Glute Activation, 20 Steps Per Direction, 5 Squats After each Direction

Weightlifting

2: Back Squat (4×4)

10:00 To Work Up, Then:

E3MOM12

4 Reps @ 82,5% 1RM

Team WoD

3: Team #70 (AMRAP – Rounds and Reps)

AMRAP4:00×3 – In Teams Of 2 – YGIG:

Climb the Ladder:

2 Burpees To Target

2 Double DB Snatch @ 15/10

2 Cal Ski / Bike

4-4-4, 6-6-6, etc

– Rest 2:00 – Go On Where You Endet –

GOAL: Reach The Round Of 18

RX+.

22,5/15

Hard Work Pays Off

4: DB Bench Press (3×10)

Work Up In Weight, Heavier Than 2 Weeks Ago (+20% Or More!)

Rest As Needed

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