CrossFit Salzburg

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CrossFit-Salzburg

03.06.2013 3D GYM MOD377

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“BEKKS MAKES THE PODIUM IN CMAR2013 FINALS”

WE ARE PROUF OF YOU! In 4 cruel WODS Bekks PR´d twice (51kg Snatch! and 65kg C&J!) and takes her well deserved 3rd place finish in CMAR2013 Finals Crailsheim, Germany! Special Thanks to Clemens Coaching and Supporters Laura, Lisa, Christina, Ben (Won the “Audience WOD” 2Min.TC: Row 250m + ME Burpees Score:34!!!) and Khalila;

CMAR 2013 PODIUM: Rebekka Perschl CrossFit Salzburg, Melissa Wegner CrossFit Vienna, Anna-Carina Häusler CrossFit Munich von li.n.re.

Trainer Warmup 15 Min.

SKILL: 15 Min. to work up to a heavy 3RM TGU l+r.

ME L-SIT in between Rounds.

then Mainsite  130530 SBG Version.

3 Rounds for Time of:

30 Jumping Lunges
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

Score: Time (TimeCap 20 Min.)

Scale as needed:

L-Sit->Bend Knees->1 foot on the floor. Use Rings or Boxes.

Sick of the rain? Well, after the rain comes sunshine, please don´t stop believing. It´ll all be good by Wednesday!

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