CrossFit Salzburg – Kurs

Warm-up

15 min. Trainer Warm up.

Weightlifting

Thruster (3-2-1-3-2-1-3-2-1)

Waveloading:

Emom x 9

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 75%

2 @ 80%

1 @ 85%

Work in Teams of 2.

15 min. Session

WOD

Metcon (Time)

For Time:

21 thrusters

21 pull ups

30 lateral burpees over bar

15 thrusters

15 pull ups

30 lateral burpees over bar

9 thrusters

9 pull ups

Weights: 42,5/30//30/17kg

Time Cap: 15 min.