CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min.

GAMEDAY

Metcon (Calories)

In teams of 3:

AMRAP 30 min.

9 Rope Climbs

18 D-Ball over Shoulder ahap.

36 Cal. Bike

12 Rope Climb

24 D-Ball over Shoulder

48 Cal. Bike

15 Rope Climb

30 D-Ball over Shoulder

with remaining time. max. Cal Bike.

+ 2 D-Balls every time you get off the bike.

Lifting Weights

Bench Press (5,4,3,2,1)

Superset

Double KB Bent over Row 4×8

Metcon (Time)

Teams of 2

For time

200 Benchpress 60/40//40/30kg