CrossFit Salzburg – Kurs

1: Power Clean + 2 Front Squats + 1 Split Jerk (5 x 2 @ 80% working sets every 2:30 min.)

1 Clean + 2 Front Squats + 1 Split Jerk repeat within 10 seconds.
Warm Update to a Heavy (80%) 1 Clean + 2 Front Squat + 1 Split Jerk (10 min.)

Then every 2:30 min. Do 5 x 2 working sets.

Work in teams.

23 min. Session

2: Metcon (Time)

For Quality:

20 Strict Pull Ups

800m Run

15 Strict Pull Ups

800m Run

10 Strict Pull Ups

20 min. time cap.
Look for Quality Reps. Use Bands if needed.

Run Hard, no Jogging!