CrossFit Salzburg – Open Box

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Warm-up

Warm-up (No Measure)

25 min. WOD Prep.

QUALITY WOD

Metcon (No Measure)

Not for Time:

21 Bench Press @ 70%

21 Strict CTB Pull-Ups

25 Medball GHD Sit-Ups (20/14)

15 Bench Press @ 70%

15 Strict CTB Pull-Ups

25 Medball GHD Sit-Ups (20/14)

9 Bench Press @ 70%

9 Strict CTB Pull-Ups

25 Medball GHD Sit-Ups (20/14)

Time Cap: 20 min.
Use Bands for strict Pull Ups if needed.

If you are not capable of Medball GHD Situps do regular MedBall Situps.

Remember this wod is not for time but quality in mechanics.

COOL DOWN

Stretch out with remaining time.