CrossFit Salzburg

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CrossFit-Salzburg

08.11.2013 3D GYM MOD398

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“FRIDAY IS GAMEDAY”

This One is a Must Have for any competitive CrossFit Athlete. DUBS! Unbroken DUBS. There is no way around… . You will find them in any professional organized Competition if it is the CrossFit Open or Champions Day. You gotta master them. If you are new to our Box we will offer an oportunity to learn Double Unders next Saturday in Bekki´s Skipping Workshop. Sign up in the Gym. Since there is no Sub for DUBS in the flight simulator we will have another WOD option for you then. However if you do get Double Unders, still give this one a shot and get as far as you can within the TimeCap.

Gameday Warmup

Walk through S.O.P.

Gameday Huddle feat. “The Black Pearl”

3-2-1-jump

“flight simulator”
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Score: Time, Reps. Time Cap: 20 Min.

Optional WOD:

10 Min AMRAP.

10 Wallballs 10/6kg
50 Singles

Score: Reps.

Cashout: Milk your Goats, Double Unders ; ), T2B, Pullups, Muscle Ups, HSPU,  Handstandwalk… ;

“SHOCKER OF THE WEEK” Yeap, she is real. I met her in Carson at the Games.

“QUOTE OF THE WEEK”

“Once you learn to quit, it becomes a habit.” – Vince Lombardi. Don´t even think about quitting once you started the flight simulator.

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