CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
30 Min. WOD Prep.
ENGINE BUILDING
1: Metcon (AMRAP – Rounds and Reps)
In teams of 2:
10 minute AMRAP
10 Dumb-bell step over Box 22,5/15kg (ahap)
10 Burpees over the box 60/50cm
5 minutes rest into Part B.
Split up Reps among Partners anyhow.
e.g: 5/5
If one Partner is stronger he can do more work. e.g.. 6/4
2: Metcon (AMRAP – Reps)
In teams of 2:
10 minute AMRAP
10-12-14-16-18-20-22-24…(+2) Devil Press 22,5/15//15/10kg
complete 2 Rope Climbs after each round.
Rx+: Legless Ropeclimbs
Split up reps anyhow among Partners.
Scoring: Total Devil Press (Rope Climbs do not count as Reps)