e.g.: you get 40 Deads when the clock hits 1 Minute, you immediately do 5 Burpees and continue with Deadlifts until you complete all 60.
When you are done with Deadlifts you go for 40 Hang Power Cleans while you still do 5 Burpees every minute on the minute.
All the way down to 10 Clean & Jerks. As soon as you complete your 10th Clean & Jerk this Workout is over.
However if you cannot complete all reps. within the Time Cap of 20 Minutes you will be penalized by 1 second for each missed Rep.
e.g.: You are 5 Clean & Jerks short when the Time Cap expires. Your Score is: 20:05 Min.
See Video for Movement Standards:
FRIENDLY REMINDER: REGISTERED ATHLETES PLEASE SIGN UP FOR YOUR HEATS.
HOURS WHEN DROPPING THE BAR IS PERMITTED:
Friday 22.08.2014 5pm & 6pm
Saturday 23.08.2014 Extra Quali WOD Hours from 8:30- 10:00 am
Next we are heading to Mondsee for „THE BEACH“ on Saturday 23.08.2014
Gym Will be open 8am- 10am only!
Schedule for „THE BEACH“:
11:00- 13:00h „THE BEACH WOD“ Sign up for your heat in the gym.
15:00- 18:00h Beach Volley Ball, Stand Up Paddle Board.
Looking froward spending a day at the beach with our CrossFit Salzburg Community.
Trainer warm Up 15 Min.
Skill: TGU, 15 Min to work up to a 3RM. (both sides)
In teams of 2 (only 1 athlete works at a time, each athletes completes a full round!)
AMRAP 20 Min. of:
2 Bar Muscle Ups/ 2 Wall Walks
15 KB Swings 32/24//24/16kg
100m Med Ball* Run 10/6kg
*The Med Ball never touches the floor, if it does 10 Burpee Penalty immediately, for both Partners.
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