CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

SKILL

Broad Jump (10 min. to establish a max. Distance Broad Jump.)

BroadJump for distance.
Scoring: 1cm = 1 Rep.

e.g.: 246cm = Score 246

WOD

Only 1 athlete working at a time, whereas both athletes complete 5 burpees every minute on the minute.

Athlete may switch as needed. Tag when you switch!

Make notes of your scores in between movements, there is no Rest!

Do not exceed weights, no Rx+ acceptable.

Move fast at light weights!

Metcon (AMRAP – Reps)

In teams of 2:

Min: 1.- 5.

AMRAP of Front Squats 42,5/30//30/17kg

while Emom 5 Burpees

Metcon (AMRAP – Reps)

Min: 6. – 10.

AMRAP of Push Press 42,5/30//30/17kg

Emom 5 Burpees

Metcon (AMRAP – Reps)

Min: 11. – 15.

AMRAP of Thrusters 42,5/30//30/17kg

Emom 5 Burpees

Metcon (AMRAP – Reps)

Min: 16. – 20.

AMRAP of Muscle Ups

Emom 5 Burpees
Scaling the Muscle Up:

either Bar Muscle Ups

or

Row for Cal.!

(No other scaling option in this WOD)

Please take down Rowers only when Barbell work is finished!