Team #71

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #282 (Back Squat) (No Measure)

20 Duck Walk Steps

30 Air Squats w/ Glute Activation Band

20 Burpees

Then:

10 Russian Baby Makers

:60 Frog

Weightlifting

2: Back Squat (4×4)

10:00 To Work Up, Then:

E3MOM12

4 Reps @ 87,5% 1RM

Team WoD

3: Team #71 (AMRAP – Rounds and Reps)

AMRAP13

100 Double Unders Or 150m Run Together

25m Goblet Lunge Steps @16/12

20 STOH @ 52,5/30

GOAL: 3+ Rounds

RX+:

100 Double Unders

30 Goblet Lunge Steps @24/16

20 HSPU

Hard Work Pays Off

4: DB Bench Press (3×10)

Work Up In Weight, Heavier Than 2 Weeks Ago

Rest As Needed