CrossFit Salzburg – Open Box

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Warm-up

Warm-up (No Measure)

20 min. trainer´s choice.

QUALITY WOD

Metcon (Time)

3 Rounds:

1:30 Bike

3 Strict Pull-ups

6 Pushups

9 Kettlebell Swings (53/35)

12 Air Squats

15 AbMat Sit-Ups

Then…

3 Rounds, with 40% of 1RM Snatch (All Lifts Below)

1:00 Bike or Ski Erg

3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks

1:00 Bike or Ski Erg

3 Hang Power Snatches + 3 Back Squats + 3 Power Snatches

Time Cap: 30min.
All movements for quality!

Use light weights and excellent form.

(Improve technique by 1 percent on each movement.)