CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Back Squat (15 min. to work up to a heavy Rep.)

This is not a 1 RM Test more of a warm up for the WOD.

Still go heavy and excellent.

WOD

Metcon (Time)

00:00 – 10:00 min.

21-15-9

Wall Balls 20/14lbs

Burpee Pull Ups

Rx+: 30/20 lbs, Burpee C2B
Scaling: No Bands for this session, get your chin as close to the bar as possible.

Metcon (Time)

10:00 – 20:00 min.

3 Rounds for time:

10 Back Squats 70/45kg

400m Run

Rx+: 85/55kg
-from the ground, no rack!