CrossFit Salzburg – Kurs

1: Split Jerk (12 min. to establish a heavy Spilt Jerk)

This is not a 1RM Test. Heavy and Excelent.

2: Metcon (AMRAP – Reps)

6 rounds

3 minutes Work 2 minutes rest

Alternate between A & B

A: 400m run + 15 Push jerks + Max burpees over the bar lat.

B: 30/20 calorie row + 15 Push jerks + Max burpees over the rower.

Score: Total Burpees

Weight: 40/30//30/17kg

Rx+: 50/35kg