CrossFit Salzburg – Kurs

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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)