CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

Weightlifting

Push Press (5-5-5-5-5)

Warm up to a heavy Push Press then 5×5 across @ 75-85%. of 1 RM.

16 min. session

WOD

Metcon (Time)

For time:

3 Rounds of

20 KB Swings 32/24//24/16kg

400m Run*

immediately followed by

3 Rounds of

400m Run

20 Pull Ups

Time Cap: 21 min. (very sharp time cap!)

Scale weights and distance as needed.
*On your 3rd and final 400m run of the first couplet, return back into the gym, touch the Kettlebell and immediately take off for your 3 rounds of 400 m Run, 20 Pull Ups.

Score: time or time cap + 1 sec./missed Rep.