CrossFit Salzburg – Kurs

WOD

1: Metcon (No Measure)

EMOM x10

8 Toes To Bar

+

8 1-arm Snatch alt. KB/DB you choose the weight. (4/side)
Goal: Complete reps. for 10 rounds.

Scaling: Hanging Knee Raise for TTB and Reps. if needed.

2: Metcon (AMRAP – Reps)

Teams of 3:

AMRAP 25:

100 Cal Row, 50 Thrusters 40/30

100 Cal Row, 50 Thrusters 50/35

100 Cal Row, 50 Thrusters 60/40

100 Cal Row, Max Thrusters 70/45
Score: Total Reps. (Row+Thrusters)

Scaling: weights

Start with a light weight and add weights 2,5-5kg each round.

Teams of 2 cut reps. to 70 cal row and 35 thrusters.

No Drops!: A Drop is a No Rep and results in a 10 Burpee penalty for the whole team.

(Wod courtesy BBB)