CrossFit Salzburg – Open Box

View Public Whiteboard

Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

Weightlifting

1: “Squat Clean Complex” (5 x every 3 min. climbing)

5 Sets, “On the 3:00”:

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

WOD

2: Metcon (Time)

5 Rounds of:

155m Farmer´s Carry 24/16//16/12kg

5 Power Cleans @ 102,5/70//70/45kg

Time Cap: 20 Min.
May use dumbbells for the carry if class is crowded.

Power Cleans are supposed to be super heavy! Scale as needed. 85-90%.