CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
WOD
Metcon (AMRAP – Rounds and Reps)
In teams of 2
AMRAP 25 min.
40 m 1-arm OH Lunge 22,5/15kg
40 WallBalls 20/14lbs
4 Burpee Bar Muscle Ups for each athlete.
Starting at the Muscle Up Rig. Athlete A Lunges 10 m then Athlete B lunges 10 m. Next athlete A lunges 10 m using the other arm then athlete B lunges 10m using his other arm. After that athletes share 40 WallBalls. Next each athlete does 4 Burpee Muscle Ups. This is 1 round. Go for as many rounds and reps as possible.
Scale weight as needed. Scale Burpee Muscle Ups to Burpee C2B/Pull up.
