TEAM #72

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #287 (Back Squat) (No Measure)

20 Duck Walk Steps Forward + Backward

Then: 7-5-3

Box Jumps

Strict Pull Ups Or Ring Rows

1 1/4 Empty Bar Back Squats

Weightlifting

2: Back Squat (4×4)

10:00 To Work Up, Then:

E3MOM12

4 Reps @ 90% 1RM

Team WoD

3: TEAM #72 (AMRAP – Rounds and Reps)

AMRAP14 – In Teams Of 2 – YGIG:

8 Burpee Box Jump Overs @60/50

12 WBS @9/6

8 Pull Ups (Scale To Inverted)

– Change After Every Movement –

GOAL: 6+ Rounds

RX:

WBS @ 12/9

C2B

Hard Work Pays Off

4: Hard Work #242 (Accessory) (Time)

45 Paused Hover Push-Ups

In Less Sets As Possible, Only Sets Over 3 Reps Count! Rest As Needed!

– :03 Pause In Bottom Position, Just „Above“ The Floor – Explosive Press Out –