CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 Min. WOD Prep.
ENGINE BUILDING
Metcon (Time)
Rx: In teams of 3 athletes,
Rx+: In teams of 2 Athletes,
perform the following for time:
100 Cal Row
100 1-arm alt. DB Snatch
20 Ring Muscle Ups // Bar Muscle Ups or Burpee C2B Pull Ups
80 Cal Row
80 1-arm alt. DB Snatch
16 Ring Muscle Ups // Bar Muscle Ups or Burpee C2B Pull Ups
60 Cal Row
60 1-arm alt. DB Snatch
12 Ring Muscle Ups // Bar Muscle Ups or Burpee C2B Pull Ups
40 Cal Row
40 1-arm alt. DB Snatch
8 Ring Muscle Ups // Bar Muscle Ups or Burpee C2B Pull Ups
20 Cal Row
20 1-arm alt. DB Snatch
4 Ring Muscle Ups // Bar Muscle Ups or Burpee C2B Pull Ups
Time Cap: 40 Min.
DB: 22,5/15//15/10kg or KB 24/16//16/12kg
