CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Deadlift (2-2-2-2-2 climbing)

15 min. to build up to a heavy double.

excellent form.

This not necessarily a 2RM more of a WOD Prep.

WOD

Metcon (Time)

„THE UNDERTAKER“

For Time:

100 Deadlifts 80/56//60/35kg

every time you place the bar Run 100m.

RX+: 100/70kg

Scale weights as needed.

Yes, your posterior chain will be smoked. Choose your weight wisely!

You should be able to complete at least 10-15 UB Reps. per round.

Don´t even think about going RX+ if your 1RM Deadlift is below 200kg!

Time Cap: 20 min.

(Score: +1 sec. for every missed Rep.)

If we run out of weights pick a partner and do it like a relay.