CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s Choice.

STRENGTH

1: Thruster (10-8-6-4-2 every 2 min. climbing)

warm up to 50%

then every 2 min.

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2@ XXX

WOD

Time Cap: 20 Minutes.

The Wod starts with 5 Burpees.

Scale Burpees to 3 on the minute if needed.

Scale weights to 50-60% of your 1 RM.

Rx: 61/42,5; Fitness: 42,5/30kg

1,: Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
warm up to 50%

then every 2 min.

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2@ XXX,