CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Hang Clean (15 min. to establish a 1RM Hang Squat Clean.)

RX: Full Squat Clean Reqired.

Power Clean + Front Squat Optional.

WOD

Metcon (Time)

“Hang Squat Clean Biathalon”

400m Run

21 Hang Squat Cleans 50/35//40/25kg

400m Run

15 Hang Squat Cleans 50/35//40/25kg

400m Run

9 Hang Squat Cleans 50/35//40/25kg

*200m Run Penalty if bar drops

Rx+: 61/42,5kg

Time Cap: 20 min.

Scale weights as needed