CrossFit Salzburg – Kurs

GAMEDAY

GAMEDAY Warm-up (15 Min.) (No Measure)

LOG:

Tip Toes (2 for 1)

Spider Walk

Monster Walk

Side 2 Side Squats

then

3 RNFT of „CINDY“

5 Pull Ups

10 Push Ups

15 Air Squats

Competitors:

2 Rounds

3 MU

6 HSPU strict

9 Pistols alternating

WOD

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
weights:

male: DL 125kg, KB 32kg, OHS 50kg, DB 20kg or (45kg Barbell).

female: DL 85kg, KB 24kg, OHS 35kg, Box 20″, DB 15kg or (35kg Barbell).

Scale weights a sneered.

Time Cap.: 30 min.