CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
Weightlifting
Bear Complex (5 unbroken Complexes)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Warm Up then choose a weight for 5 unbroken Bear Complexes.
1 attempt only.
Evaluate yourself wisely.
COMPETITORS WOD
Metcon (AMRAP – Reps)
AMRAP 12 min.:
100 Double Unders //50 Dubs/200 Singles
50 Burpees over bar
30 Clusters 50/35//40/20kg
10 Muscle Ups
Rx+: 61/42,5kg
Scaling the Muscle Ups:
either
10 Bar Muscle Ups
or
20 Ring Dips.
Share Muscle Up Spots and Rings for Dips as needed!
Cannot drop the bar in this sod, control your load up and down!