CrossFit Salzburg – Open Box

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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