CrossFit Salzburg

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CrossFit-Salzburg

22.03.2013 3D GYM MOD331

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“FRIDAY IS GAMEDAY”

… that´s why we practised a TON of DUBS!!! If you still can´t master them, don´t feel bad simply sign up for BEKKS DUBS SEM. A few Spots still available. Sign up in the Gym on the Info Board!

Gameday Warmup!

Walk through S.O.P.!

3-2-1-Shhhooooooouuuuuuttt

WORKOUT 13.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

 Scaled:
AMRAP 12 Min.
150 Wall balls 6/4kg  to 9/7″ Target
90 Double-unders/270 Singles
30 Floor Muscle-ups or most difficult progression.
Score: Reps, you will have a Judge for this Workout.
Please watch the entire video in advance:
httpv://youtu.be/cG9SWY4iqY0
http://youtu.be/3bz6ijC_f5o

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