CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Hang Snatch (15 min to establish a 10 RM Hang Snatch)

all styles acceptable: Muscle, Power, Split, Squat- Snatch as long as the bar does not travel below your knee cap on all 10 Reps.!

WOD

Metcon (Time)

3 Rounds for time of:

21 alt. 1-arm KB Snatch 32/24//24/16kg

15 HSPU*

9 Box Jumps 30″/24″

Time Cap: 18 min.

*HSPU form the floor.
scaling the HSPU:

5 Wall Walks

or

accumulate 45 sec. in a Handstand Hold.

Share boxes as needed.