CrossFit Salzburg – Open Box

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Warm-up

Warm-up (No Measure)

20 min. trainer´s choice.

STRENGTH

1: Front Squat (5-4-3-2-1-1-1 every 2 min.)

8 min. to warm up to working weight.

Then every 2 minutes.

5 @70%

4@75%

3@80%

1@84%

1@87%

1@90%

Work in teams.

(20 min. session.)

WOD

2: Metcon (Time)

3 rounds

11 hang power cleans @50-60%

22 Lateral hopes over the bar*

33 Kettle-bell swings 24/16//16/12kg

*For Bar hopes over and back = 1 rep

Time Cap:12 minute time cap
Choose percentage on the HPC that let´s you finish inside the timecap. Heavy and manageable. Must not be unbroken.

Score: Time, note weights.