CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

Empty BarBell Warm-Up

5 Deadlift

5 Hang High Pull

5 High Hang Muscle Clean

5 Front Squats

8 – 15

Tip Toes

Spider Walk

Couch Stretch

BarBell in BackRack: Ellbows forward and back

Weightlifting

Metcon (Weight)

12 min. to establish a max. complex of:

1 clean + 1 hang clean + 1 front squat

WOD

(BBB WOD)

Metcon (Time)

For time:

30 Power Snatches, 35/25//30/15kg

45 Bar Facing Burpees

60 Thrusters, 35/25//30/15kg

45 Bar Facing Burpees

30 Power Snatches, 35/25//30/15kg

Time Cap: 20 min.