CrossFit Salzburg

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CrossFit-Salzburg

19.08.2014 3D GYM MOD589

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Trainer warm Up 10 Min.!

Strength: Bench Press/Weighted Pull Up (25 Min.)

Warm Up to a heavy Bench Press Triple then

A: Bench Press 3-3-3-3-3 go heavy!

B: Weighted Pull Ups 3-3-3-3-3 go heavy!

(after each Set of Bench press perform 3 strict weighted Pull Ups. (Dumbbell or KB). Scale Pull Ups as needed. Strict Bodyweight-Kipping- Jumping-Ring Row.)

WOD (12 Min. max.)

“Death On The Minute”

1 Push Up Hand Release

1 Strict Pull Up/Kipping/Jumping/ Ring Row

10 Double Unders/5 Double Unders/15 Single Unders

add 1 Rep. each Minute. Minute 2: 2 Push Ups, 2 Strict Pull Ups, Double Unders remain @ 10Reps. for all rounds!

Score: Survived Minutes = Reps. 

If you pass out before 12 minutes, rest 1 Minute and try to get your last successful round for the rest of the session.



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