CrossFit Salzburg – Kurs

1: Deadlift (10-8-6-4-2 climbing)

work in teams!

This is not necessarily a max test more of a WOD Prep.!

Still go heavy up to 90% 1 RM.

2: Metcon (4 Rounds for calories)

3 Minute AMRAP

21 Deadlifts 100/70//70/45kg

21 Burpees over the Bar lat.

Max Cal row

Rest 3 minutes

3 Minute AMRAP

15-6

Deadlifts 100/70//70/45kg

Burpees over the Bar lat.

Max Cal row

Rest 3 minutes

3 Minute AMRAP

12-9

Deadlifts 100/70//70/45kg

Burpees over the Bar lat.

Max Cal row

Rest 3 minutes

3 Minute AMRAP

9-7-5

Deadlifts 100/70//70/45kg

Burpees over the Bar lat.

Max Cal row
Scale weights as needed. (around 50% 1RM)

Assault Bikes optional.

On Round 15-6

Complete 15 Deads, 15 Burpees then 6 Deads, 6 Burpees and max Cal Row with the remainder of 3 minutes!

This Pattern is true for round of 12-9 and round of 9-7-5.