CrossFit Salzburg – Kurs

GAMEDAY

Warm-up (No Measure)

20 min. Group Warm Up.

Tommy Mac Preparation.
3 Rounds of

200m Row

1 – 3 WallWalks

15 Wall Squat

2 Rounds of

1 Min of Spider Walk Left

10 Front Squat

10 Push Jerks

2 Rounds of

1 Min of Tip Toes

10 Deadlift

10 Hang Power Snatch

2 Rounds of

1 Min Elbows Front and Back in Back Rack

10 Back Jerk + OHS

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
30 min. Time Cap.