CrossFit Salzburg – Open Box
Warm-up
1: Warm-up (No Measure)
15 min. Trainer´s choice.
STRENGTH
2: Overhead Squat (5 x 5 @ 80% every 2 min.)
Warm Up to working weight,
5-4-3-2-1 (40-50-60-70-80%)
then 5 x 5 across @ 80%.
15 MIn. session.
WOD
3: Metcon (Time)
3 Rounds for time of:
15 Deadlifts 100/70//70/45kg
35 1-arm Overhead Squats 22,5/15DB kg//16/8KB kg
90 Double Unders
Time Cap: 21 Min.
Age Group Qualifier WOD 2 Adapted.
Scale to
-Deadlifts @ 50%
-OHS to Goblet Squats
-Duble Unders: 45 Dubs or 120 Singles