CrossFit Salzburg

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CrossFit-Salzburg

04.06.2013 3D GYM MOD378

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A little bit of “Jump Lunging” and your legs are smoked today, right? You´ll be good to go after todays Warmup!

Trainer Warmup 10 Min.

Skill: Bench Press 20 Min.

Competition: Warm up to a heavy Triple. 2-2-2-2-2-2-2 You should reach your max in 4th Set and keep working across. Rest no more than 90 sec. Work in teams.

Fitness: Warm up then work across: 10-8-8-6-6. Work in teams!

then

Competition:

15 Min. Amrap of

10 Burpees

15 KB Swings 32/24kg

30 DUBS

Fitness:

15 Min. Amrap.

7 Burpees

12 KB Swings 24/16kg Scale as needed

15 DUBS or 50 Singles

Score: Reps. Comp: 1 Round = 55 Reps Fitness: 1 Round= 34 Reps

Watch a phenomenal Chris Spealler setting a WR in Event6 and still doesn´t make it to the games. OMG (Ranked 4th only 2 points short of making the Games) Well, size obviously does matter in todays CrossFit´s Generation. Unique, what he has accomplished at 151lbs Bodyweight.

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