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.