CrossFit Salzburg

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CrossFit-Salzburg

05.04.2013 3D GYM MOD340

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Doors Open tonight @ 17:00h for “CFSBG RBK OPEN” Closing Party. WOD1 starts @ 17:30 WOD2 @18:30h

We offer a scaled Version of 13.5 which everybody can do and will do ; )) We want everybody to be there members, competitors and spectators, bring your friends. BBQ starts around 19:00h.

There will be a Reebok CrossFit Shop offering 10% Discount. Yes, Paleo Challenge Winner will be announced!

Looking forward “MEAT AND GRILL” after a great Workout Series with our CrossFit Salzburg Community!

-Your CFSBG COACHES!

“FRIDAY IS GAMEDAY”

WORKOUT 13.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

 Scaled: Time Cap 12 MIN.
“FRAN”
21-15-9
Thrusters 42,5/30 or scale as needed.
Pullups Chin over Bar or most difficult progression, bands etc…
Score: Time, You will have a Judge for this Workout.
Make sure you watch the entire standards for this workout before you show up tomorrow!
Scaled Version does Chin over Bar Pullups, which means your chin has to be clearly above the bar on top position.
 
httpv://youtu.be/XeuZViQ4phI

Watch the Pros.

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