CrossFit Salzburg – Kurs
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
