CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
Weightlifting
Push Jerk (12 min. to establish a 10RM Jerk)
WOD
Metcon (Time)
“Bullet Proof Shoulders”
For Time:
90 Dubs//40 Dubs or 150 Singles
9 Strict Press 50/32,5//40/20kg
21 Pull Ups
Run 200m
60 Dubs//30 Dubs or 100 Singles
15 Push Press 50/32,5//40/20kg
15 Pull Ups
Run 200m
30 Dubs//20 Dubs or 50 Singles
21 Push Jerks 50/32,5//40/20kg
9 Pull Ups
Run 200m
Time Cap: 20 Min.
Rx+: 61/40kg