X-Mas Wod

CrossFit Bielefeld – CrossFit

Warm-up

1: Thunderstruck (No Measure)

Do 1 Burpee Every Time The Word „THUNDER“ is sung.

Then:

1:00 Dragon Each Side

Team WoD

2a: PowerClean, WallBall, DoubleUnder (AMRAP – Rounds and Reps)

AMRAP 15min

10 PowerClean @42.5/30

20 WallBalls @9/6

30 DoubleUnder
In Teams of 2:

Change As You Want, Always Per Clap

30 DU´s oder 60 SU

5:00 Rest B efor The 2. AMRAP

2b: Run, KBS, SitUp (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

400m Run

25 Kettlebell Swings @24/16kg

25 SitUps
Run Together, Change The Other Movements Each Round

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