CrossFit Salzburg – Kurs

1: Metcon (No Measure)

10 min. Pistol Squat Practise

on Air, weighted, Overhead, play with it for 10 minutes.

2: Metcon (AMRAP – Reps)

In teams of 2

0-7 min. AMRAP:

10 WallBalls 20/14lbs.

10 KBS 32/24//24/16kg

both athletes work simultaneously!

07-10min Rest.
A does 10 WallBalls while B does 10 KBS then they switch. They cannot switch before each athlete completes the reps.

3: Metcon (AMRAP – Reps)

10-17 min. AMRAP:

10 Pistols alt.

10 1-arm Snatch alt. 32/24//24/16kg

both athletes work simultaneously!
A does 10 Pistols while B does 10 Snatch, then they switch. Athletes cannot switch before each athlete completes the reps.