CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. Trainer´s choice.

WOD

Metcon (Time)

“We Work” (Teams of 3)

for Time:

100/70 Cal Bike

60 Deadlifts, 60 Front Squats, 60 Push Jerks

100/70 Cal Bike

50 Deadlifts, 50 Front Squats, 50 Push Jerks

100/70 Cal Bike

40 Deadlifts, 40 Front Squats, 40 Push Jerks

100/70 Cal Bike

30 Deadlifts, 30 Front Squats, 30 Push Jerks

30:00 Time Cap

1st Round (60’s) 50/35//35/17 kg

2nd Round (50’s) – 61/42,5//42,5/25kg kg

3rd Round (40’s) – 70/50//50/30 kg

4th Round (30’s) – 80/55//50/35kg
Teams of 2 cut Reps to:

66/45 Cal. Bike

Round 1: 40/40

Round 2: 34/34

Round 3: 26/26

R0und 4: 20/20