CrossFit Salzburg – Open Box

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Warm-up

Warm-up (No Measure)

10 min. Quick Warm Up.

Weightlifting

1: LIFT OFF (Total Weight)

Power Clean (1 Rep Max)
In teams of 3 athletes.

Start with 60/40//40/25kg and build up to a 1 Rep max. increasing by 5kg/2,5kg//each round.

15 min. Time Cap.

WOD

2: Metcon (3 Rounds for reps)

„Doce“

3 Rounds of AMRAP 4, resting 4:00 between:

27/21 Calorie Row

21 Power Cleans

15 Burpee BJO (24″/20″)

Part #1 – 61/42,5//42,5/25kg

Part #2 – 50/35//35/20kg

Part #3 – 42,5/30//30/17kg