CrossFit Salzburg – Kurs

Warm-up

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

0 – 7 or 3 Round not for Time

250m row

10 air Squat

10 back extension

10 Turn-over Push-up

8 – 15

couch stretch

figure-4-stretch

PVC good mornings

PVC Elbows on Box

Individual Warm Up (No Measure)

Find your team of 3 and quickly warm up to a heavy C&J as a team using 1 barbell only.

(10 min.)

COMPETITORS WOD

Metcon (AMRAP – Reps)

Conditioning:

Teams of 3:

AMRAP 25:

100 Calorie Row

50 Clean and Jerks,

100 Calorie Row

50 Clean and Jerks,

100 Calorie Row

50 Clean and Jerks,

100 Calorie Row

Max Clean and Jerks,
Fitness: M:40kg, F:25kg Weight remains the same for all rounds.

Rx: Weight increases after each round.

M:50/60/70/80kg, F:35/40/45/50kg

Rx+: M:61/70/84/93kg, F:42,5/47,5/61/65kg

Score: Total Reps (Cal. + C&J)

In case you are a team of 2 cut Reps to:

66 Cal Row

33 C&J