CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min.

Get sweaty and flexible.

Work on rope climb techniques then thruster progressions.

Weightlifting

Thruster (10-8-6-4-2–2-2 climbing )

WOD

Metcon (Time)

2018 REGIONALS EVENT 6

For time:

4 rope climbs

16 thrusters

3 rope climbs

12 thrusters

2 rope climbs

8 thrusters

M 155 lb. | F 105 lb.

Time cap: 15 minutes

Weights: 70/47,5kg
Share ropes as needed. Bring out 2 additional ropes.

Scale weight as needed. Recommended 50-70% 1RM

Scaling option for rope climbs in this session are 1 arm alternating ring rows. 30/20/10