CrossFit Salzburg

Physiotherapie | Training | Sport


MOD 793


CrossFit Salzburg – Kurs


15 Min Trainer Warm Up (No Measure)


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

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

e.g.: 246cm = Score 246


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


Row for Cal.!

(No other scaling option in this WOD)

Please take down Rowers only when Barbell work is finished!

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