UPDATE: CHAMPIONS DAY VII “The Call for Champions”

Spots are selling out pretty quick. Few Spots available at Female Competition, Male Competition and Masters. Male Fitness is sold out, already. Sorry! Hurry to save your spot at the “Call for Champions” Challenge.

Important: Sign up in the gym or Email info@3d-praxis.at for out of town CrossFitters. If you already signed up please pay your registration fee (€ 25,- including BBQ). until Friday 27.06.2014, 20:00. We are saving your spot until that deadline after that we will forward it to waiting list athletes. If you already have paid your registration you are are good to go. Thank You!

Trainer Warm Up 15 Min.

Core Strength: 5 Rounds of 20 sec. On 10 sec. Rest. (5 Min.

-L-Sit

-Superman Holds

Competition. Muscle Up to L-Sit each round!

then

“Good Medicine”

In teams of 2

AMRAP 25 Min.

2 Bar Muscle Ups

10 “Med Ball Cleans to WallBallshots” 20/14lbs to 3,05m target

Run 100m with Medball

Score: Reps.

Each Partner completes 1 full round while the other rests. The MedBall can never touch the ground. This is also true for dropped WallBalls. While Muscle Ups Partner holds the MedBall. Each drop is penalized with 13 Burpees immediately for both Partners. So protect the Ball!

Scaling Option for 2 Bar Muscle Ups are 9 Jumping Pull Ups + 6 HR Push Ups for ladies and 12 Jumping PullUps + 9 HR Push Ups for men!