CrossFit Salzburg – Kurs

1: Overhead Squat (5 x 5 @ 75-85%)

Warm up to a heavy triple (10 min.)

Then 5 x 5 @ 75-85%

Heavy & Excellent.

Every 2 min. perform a set..

Work in teams

20 min.

2: Metcon (AMRAP – Reps)

EMOM x 18

Min.1: 20 WallBalls 20/14 lbs.

Min.2: 15 Box Jump overs 60/50 cm

Min.3: 10 strict Pull Ups
Scale Reps. if needed.

Choose a scary but managable number.

Use a band if needed.