CrossFit Salzburg – Kurs

CORE STRENGTH

1: Metcon (No Measure)

4 Rounds of:

20 sec. Chin Up Hold

10 sec. Rest

20 sec. Superman Rocks

10 sec. Rest

WOD

2: Metcon (AMRAP – Reps)

In teams of 2, only 1 athlete working at a time:

25 min. Amrap of:

Buy In 100 Box Jump Overs 60/50cm

then with the remaining time as many complexes of:

3 Push Jerks

4 Front Squats

5 Hang Cleans

6 Deadlifts

each athlete completes 1 complex* then switch.

*everytime you break a complex your partner does 3 bar facing burpees immediately!

weights:

competition(rx+): 61/42,5kg

rx: 50/35kg

fitness: 40/25kg