CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

Get sweaty first then movement installing/mobility for the wod.

WOD

Metcon (AMRAP – Reps)

In teams of 2:

30 min. to perform the following:

200/160 Cal. Row

Then 6 rounds each (you go, i go)

10 Pull Ups

8 Deadlifts 60\40\\40\25kg

6 Hang Cleans 60\40\\40\25kg

Then

Row for Cal. with the remainder of 30 min.

Rx+: 70/50kg
Score: Cal. Row.

Scale weights and Reps of Pull Ups as needed so you make ist back to the Rower!