CrossFit Salzburg

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CrossFit-Salzburg

15.10.2013 3D GYM MOD381

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WELCOME BACK BEKKI AND CLEMENS!

Trainer Warmup 10 min.

STRENGTH/SKILL: BACKSQUAT/MUSCLE UP+RING DIPS

COMPETITION:
1a: 5-5-5-5-5 BackSquats. Work up to heavy 5 Reps. then work across.
1b: Muscle Ups+ Ring Dips. Complete 3-5 Muscle Ups and stay on the Rings after your last Muscle Up and take another 3-5 Ring Dips.

Fitness:
1a: 5-5-5-5-5 BackSquats. Work up to heavy 5 Reps. then work across.
1b: Practise either C2B Pullups or Ring Dips whatever you are weaker at. Shoot for 3-7 Reps per Round.

then Competition//Fitness
21-15-9
STOH 60/40//40/20kg
KB SWINGS 24/16//16/12kg
Score: Time, TimeCap: 12 Min. ABSOLUTELY NO DROPS ACCEPTABLE in this WOD. Scale weights as needed!
Finally our High SPEED glas fiber Internet made the upload of CFSBG II Final Event in Innsbruck.
http://youtu.be/RigcHIM4k0U
I would love to see this at the next “ROCKTOBER CHALLENGE” . (at Weights for “MORTALS” of course)
http://youtu.be/nBmgcfUZv14

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