CrossFit Salzburg – Open Box

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Warm-up

Warm-up (No Measure)

20 Min. Trainer´s choice.

Weightlifting

1: Squat Clean (3 RM Squat Clean @ 90%)

Warm up sets: every 2 min.

0-2:10@ empty bar

2-4: 5@40%

4-6: 3@50%

6-8: 3@60%

8-10: 3@70%

10-12: 2@80%

12-14: 1@90%

14-16: Rest 2 min.

16-20 min. hit your 3 RM @90%

(Power Clean + FS is totally fine)

WOD

2: Metcon (6 Rounds for reps)

OTM x 12

Even: 5 Clean & Jerks @ 70%

Odd: Ring Muscle Ups, 70% of Max.RMU.
Score: Ring Muscle Ups. add weight of CJ to notes.

Scale RMU to BMU or Jumping BMU if needed.