CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Clean & Jerk Complex (15 min. to establish a heavy complex.)

1 Power Clean +

1 Push Jerk +

1 Squat Clean +

1 Split Jerk

WOD

Metcon (Time)

For time:

40 Hang Cleans

30 Push Jerk

20 Hang Squat Cleans

10 Split Jerks

EMOM 5 Burpees

No Drops! Control your load!

Rx: 52,5/35//40/25kg

Scaled version: EMOM 3 Burpees

Rx+: 65/45kg

Time Cap: 15 Min.

Score: Time
Rx+: with the remainder of the 15 min. Time Cap. Amrap Muscle Ups. (still Emom 5 Burpees ; )

Rx+: include number of Muscle Ups in bottom line.