CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

25 Min. WOD Prep.

ENGINE BUILDING

Metcon (Time)

In teams of 2,

20 Rounds of:

9 Front Squats 61/43//43/25kg

7 Burpee Box Jumps 60/50cm

5 Bar Muscle Ups.

Time Cap: 35 Minutes.

Athletes alternate though movements.

-> A: FS, B: Burbee, A: BMU, B: FS and so on until 20 Rounds are completed as a team.
Scaling:

Scale weight for the FS a s needed (50%). Should be unbroken.

Burpee Box Jumps: Step up the box if needed.

Scale BMU to Burpee C2B or Burpee Pull Ups.

If you do have BMU but 5 are too much, scale to a manageable number of BMU and fill up the missing reps with Burpee C2B. e.g.: 3 BMU + 2 Burpee C2B or 1 BMU + 4 Burpee C2B.