CrossFit Salzburg – Open Box

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Warm-up

Warm-up (No Measure)

15 min. Trainer´s choice.

STRENGTH

1: Front Squat (3-2-1-R-3-2-1-R-3-2-1)

Warm Up to starting weights then every 75 seconds:

3 Front Squats @ 79%

2 Front Squats @ 82%

1 Front Squat @ 85%

Rest

3 Front Squats @ 82%

2 Front Squats @ 85%

1 Front Squat @ 88%

Rest

3 Front Squats @ 85%

2 Front Squats @ 88%

1 Front Squat @ 91%

(25 min. session)

WOD

2: Metcon (Time)

“THE ANIMAL”

For Time:

150 KB SWINGS 32/24//24/16kg

Time Cap: 12 Min.