CrossFit Salzburg – Kurs
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
15 Back Extension on Floor
15 Air Squat
8 – 15
Deadlift (15 min. To establish a new PR.)
within a 2 min. window at each station complete the following for a total of 3 Rounds.
Station 1: 30/25//25/17 Cal. Row.
Station 2: 40 weighted Situps Medball 20/14lbs.
Station 3: 7 Unbroken Deadlifts @ 70% of todays PR.
Description: You got 2 min. to complete 30/25 Cal Row. (rest the remaining time.) Next you work on your 40 MB Sit ups at station 2, again within that 2 min window.(rest remaining time). At last you take 7 unbroken Deadlifts at 70% of your PR inside that 2 min. window.
Goal: Complete each task as fast as possible inside the 2 minute window for all 3 rounds.
Score is weight.
Hit Rx button only if you get the row and sit-ups done for all rounds.
Look for partners of same strength level at deadlift station.
If class is packed, send in athletes after another, always starting with the row!