CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Metcon (Weight)

EMOM x 7

1Power Snatch+ 1 Hang Squat Snatch

Warm Up to a heavy and solid complex then across EMOM x 7.

15 Min. session.

WOD

FITNESS

Metcon (Time)

4 RFT:

15 Power Snatch 35/20kg

12 C2B/Pull Ups

9 Ring Dips

Scale weights and movements as needed.

Time Cap: 15 min.
The front rig is designated for pull ups and the back rig for ring dips only.

Use boxes for Dips if ring dips aren´t makable yet.

Share spots as needed.

COMPETITION

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#