CrossFit Salzburg – Kurs

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„CHRISTMAS WOD“

Metcon (Time)

„12 DAYS OF CHRISTMAS“ @ CFSBG

1 RMU//BMU or Burpee C2B

2 Power Snatch

3 S2OH

4 Front Squats

5 Hang Power Clean

6 Deadlifts

7 lat. Burpees over Bar

8 alt. Pistols //alt. Lunge Steps.

9 KB Swings 32/24//24/16kg

10 TTB//HKR

11 Thrusters

12 Cal. Bike

Weights: 60/40//40/25kg

Time Cap: 50 min.
This Wod is performed like the song „12 Days of Christmas“

1, 2+1, 3+2+1, 4+3+2+1…

2 Athletes will share one wokstation and work through like a you go i go format.

(Each athlete will do all the work as prescribed).

Merry Christmas!

In case of 22+ athletes we will use DBs for all lifts.