CrossFit Salzburg – Kurs

1: Metcon (Weight)

EMOM x 3

1 Complex of:

1 Squat Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Power Clean

Rest 2 min.

EMOM x 3

1 Complex of:

1 Squat Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Power Clean
Warm Up to 1 heavy complex (12 min.) then EMOM x 3 perform 1 complex climbing in weight each round. Rest 2 min. and repeat @ same weights from the first EMOM x 3.

Score: heaviest complex.

Work in teams

2: Metcon (Time)

For time:

100 WallBalls 20/14lbs.

50 Burpees

100 SDLHP 40/30//30/17kg Barbell*

Time Cap: 15 min.
*KB optional.

If class is packed split group. Group 1 starts at WallBalls, Group 2 at SDLHP sharing 1 station.