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!