CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min WOD Prep.

ENGINE BUILDING

Metcon (12 Rounds for time)

3 Times (Total 36 min.)

perform the following every 3 min.

Round 1 – 30/20 cal bike

Round 2 – 400m run

Round 3 – 20 Toes to bar + 80 Double unders

Round 4 – 15 Burpee box jump overs 60/50cm
Each round is a sprint and has a 3 min. time cap

Scale as needed:

R1: 20/15 Cal.

R2: 250m Run

R3: 10 TTB or 20 HKR + 40 Dubs or 120 Singles

R4: 10 Burpee Box Jumps or Burpee Box Step Overs.