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