CrossFit Salzburg – Open Box
Warm-up
Warm-up (No Measure)
20 Min. warm Up.
-Include Muscle Up Progressions. Jump to support->Lower from Support-> Transition-> Banded Rings-> Rings.
-Work up to working weights for Snatches.
WOD
1: Metcon (Time)
„Leaps & Bounds“
Teams of 3
For Time (30 Minute Cap):
120 Power Snatches 35/25//25/17kg
120 Box Jump Overs
15 Ring Muscle Ups
90 Power Snatches 42,5/30//30/22kg
90 Box Jump Overs
12 Ring Muscle Ups
60 Power Snatches 50/35//35/25kg
60 Box Jump Overs
9 Ring Muscle Ups
30 Power Snatches 60/40//40/30kg
30 Box Jump Overs
6 Ring Muscle Ups
Box: (24/20)
Teams of 2 Cut Reps to:
80/80/10
60/60/8
40/40/6
20/20/4
Scale: Ring Muscle Ups to Banded Ring Muscle Ups Muscle Ups only!!!
Score: Time or Time Cap + 1 sec/missing Rep.
