CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

12.12.2013 3D GYM MOD422

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Quickie Warmup 10 Min.!!!

then

Walk through S.O.P.

Team Election

“12 DAYS ´TIL CHRISTMAS” (40 Min.)

6 Rounds of

Row 400m

12 Push Press 50/35kg

12 Box Jumps 60/50cm

12 Power Snatches 42,5/30kg

Rest 1 Min. or  (Team-flow is your rest), after each Round.

Score: Time of each Round.Time Cap. 40 Min. Scale weights as needed. When you´re done early Ca$hout.

This one can be done individually or in teams of two, three or four. We do have 9 Lanes! If you have a team, one partner gets in the workout after another until you are complete. Stay in the same order. Let your fastest Member start. You may get some rest between Rounds and you´ll need it. Go as hard as you can on each Round!!! Push/Chase your partners!!!

Ca$hout: Work your weaknesses for the remaining time. C2B, Pullups, Muscle Ups, TTB, DUBS… If you have no weaknesses grab a drink and sit on the Gym bench.

it´s gonna look like this...

it´s gonna look like this…

 

 

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