CrossFit Salzburg – Kurs

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WOD

Metcon (Time)

For time with a running clock.

21-15-9

Pull Ups

Hang Power Clean 50/35//35/17kg

Rest 2 min.

15-12-9

C2B

Hang Squat Clean 50/35//35/17kg

Rest 2 min.

9-6-3

Bar Muscle Ups or Burpee Pull Ups

Squat cleans 50/35//35/17kg

Time Cap: 25 min.

Gymnastics

T2B

10 Min Skill

Pull Up/ Chest2bar/MuscleUp

10 min Skill

Max unbrocken Pull ups Test (running clock 25 min)

max Test

3 min rest

the reps you did unbroken x 6 – now for time (e.g. 10 pull ups unbroken = now you to 60 reps for time. ) *every time you break 5 wall balls

PUMPING IRON

Landmine Clean

5 x 10 alternating climbing

20 min. Session.

4 Rounds not for Time:

8 Man Makers 22,5/15kg

10 strict Toes To Bar

12 2-arm KB Russian swings ahap

25 min. Session.