CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Overhead Squat (10-8-6-4-2 climbing)

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90%

18 min. session

WOD

Metcon (4 Rounds for time)

4 Rounds

Every 4 minutes complete 1 round for time of:

21 Cal. Row

15 OHS 42,5/30//30/17kg

9 C2B//Pull up

Scale as needed

Time Cap: 3 min/round
If class is crowded set up 2 heats.

heat 1 starts at 00:00, heat 2 at 2:00.