CrossFit Salzburg

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CrossFit-Salzburg

MOD 1963

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CrossFit Salzburg – Kurs

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ENGINE BUILDING

A: Metcon (AMRAP – Rounds)

“ONE-ARMED BANDIT”

In teams of 3,

As Many Rounds (Part A) and Reps. (Part B) as Possible in 30 Minutes of:

3-6-9 Shuttle Run*

10 alt. 1-arm Hang Cleans KB 32/24//24/16kg

9-6-3 Shuttle Run**

each athlete completes 1 full round then switch.

then

3-6-9 Shuttle Run*

8 alt. 1-arm Hang Snatch KB 32/24//24/16kg

9-6-3 Shuttle Run**

each athlete completes 1 full round then switch.

then

3-6-9 Shuttle Run*

6 alt. 1-arm Devil Press DB 22,5/15//15/10kg

9-6-3 Shuttle Run**

each athlete completes 1 full round then switch.

Part B:

AMRAP Burpees.

(Simultaneously 1 athlete works on burpees)
Scoring:

Part A: Total Rounds

Part B: Total Burpees

Athletes may finish the final round.

*shuttle 0-3, 3-0, 0-6, 6-0, 0-9

Work KB/DB

** shuttle 9-0, 0-6, 6-0, 0-3, 3-0.

Athletes hand must touch the line of each turn on shuttle runs!

B: Metcon (AMRAP – Reps)

PART B:

AMRAP Burpees

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