CrossFit Salzburg – Open Box

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Warm-up

Warm-up (No Measure)

10 min. Quicky Warm Up.

STRENGTH

1: Back Squat (10-8-6-4-2)

Warm up to starting weights for 10 min.

On the 0: 10 Reps @ 70%

On the 6: 8 Reps @ 75%

On the 9: 6 Reps @ 80%

19 min. session.

Work in teams.

WOD

2: Metcon (Time)

„Waterproof“

21 – 15 – 9

SDLHP

Front Squats

15 – 12 – 9

Toes to Bar //HKR

Hang Squat Cleans

12 – 9 – 6

Barbell Facing Burpees

Thrusters

Weights:

40% of thrusters!

Time Cap: 18 min.
If you do not know your max. thruster

use these weights.

Rx: 40/30

Scaled: 30/17kg

Beginners listen to your coach!