CrossFit Salzburg – Kurs

1: Front Squat (5-3-2-1-5-3-2-1 )

Warm up to 80 % 1RM then

Wave loading for 2 Rounds.

5-3-2-1

Complete 1 set every 90 sec.

If you do not know your 1RM, warm up to a heavy weight. then add weight on each round

Waveloading Percentages roughly @:

5’s @ 70%

3’s @ 80%

2’s @ 85%

1’s @ 90%

Try to add weight on the second wave.

Use racks.

Work in teams.

2: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

KB Swings 32/24//24/16kg

C2B/Pull Up

Time Cap: 12 min.