CrossFit Salzburg – Kurs

WOD

choose either one on part 2.

1: Metcon (No Measure)

10 min. of triple under or double under practise.

Goal: Connect 2-5 Triples or 10-25 Doubles.

Don´t go crazy save your calves for the Metcon.

2: Metcon (6 Rounds for reps)

EMOMx18

Min 1: 20/16 Calorie Row

Min 2: 15 Wall Balls 20/14lbs

Min 3: 10 Triple Unders or 50 Double-unders
Goal: Complete each task inside 1 minute.

Rotate on coaches call.

Scoring: Each Round is scored separately.

1 Round consists of 20/16 Cal. / 15 WB / 10 Triple or 50 Dubs = 85/81 Reps. (Triples x5).

If you make it through without missing reps, your total score is: 510/486 Reps.

2: Metcon (6 Rounds for reps)

EMOMx18

Min 1: 16/12 Calorie Row

Min 2: 15 Wall Balls 20/14lbs

Min 3: 25 Double-unders or 75 Singles.
Scale tasks as needed.

Goal: Complete each task inside 1 minute.

Rotate on coaches call.

Scoring: Each Round is scored separately.

1 Round consists of 16/12 Cal. + 15 WB + 25 Dubs or 75 Singles = 56/52 Reps. (singles /3)

If you make it through without missing reps, your total score is: 336/312 Reps.