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