CrossFit Salzburg – Open Box

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

STRENGTH

1: Behind The Neck Jerk (12 min. to establish a Heavy.(1RM) 5-4-3-2-1-1-1)

Power or Split is allowed.

Work up to a heavy and excellent Rep using this Rep Scheme:

5 @50%-4@60%-3@70%-2@80%-1@90%-1@95%-1@100%

on the 90´s.

Drop heavy Reps!

Work in teams.

WOD

2: Metcon (Time)

“REAR END”

3 Rounds of:

60 Double unders

45 Air Squats

21/15 Cal Bike.

10 BN Jerks @ 80%

Time Cap: 20 min.
If class is crowded split class into 2 heats with a 2 min. delay.