CrossFit Salzburg – Kurs

Metcon (AMRAP – Rounds and Reps)

In Teams of 2

24 min. AMRAP of:

10 DB Renegade Row* 22,5/15kg

8 DB Hang Squat Clean 22,5/15kg

6 DB Burpee Box Step Over 60/50cm, 22,5/15kg

I Go, You Go.**

Scale weights as needed.

Use Kettlebells if needed.
*From a Pushup Position touch your right Chest/shoulder with your right Dumbbell then touch your left chest shoulder with your left Dumbbell, that is 1 Rep!

**I Go, You Go: Partner A does 10 DB Renegade Rows then Partner B does 10 Renegade Rows,

next Partner A does 8 DB Hang Squat Cleans then B does 8 DB HSC, 6 DB Burpee Box Step Overs complete round 1.

This Pattern continues for 24 minutes.

Choose your weights wisely 24 min. is quite a long time.