CrossFit Salzburg – Open Box

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Warm-up

Warm-up (No Measure)

20 min. trainer´s choice.

STRENGTH

1: Overhead Squat (5 RM @ 87%)

Warm Up sets: every 2 minutes

5@40%

3@50%

3@60%

3@70%

2@80%

1@90%

Rest 3 minutes then hit your

5 RM @ 85-87%

20 in. session.

WOD

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes of:

2 Rounds:

10 OHS @ 40%

10 C2B or Pull Ups

2 Rounds:

12 OHS

12 C2B @ 40%

2 Rounds:

14 OHS @ 40%

14 C2B

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Score: Rounds and Reps.