CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Metcon

Metcon (AMRAP – Reps)

10 min. Triple Under or Double Under practise.

then

Rep. Max Attempt of Unbroken Double Unders.

(max. 3 attempts in case you get stuck and think there is more.)

15 min. session

Rx+: Rep. Max Attempt of Unbroken Triple Unders.

WOD

Metcon (Time)

For time:

10 KB Clean & Jerks right hand 24/16kg

10 KB Clean & Jerks left hand 24/16kg

30 Double Unders 15Dubs/45 Singles

8 KB Clean & Jerks right hand 24/16kg

8 KB Clean & Jerks left hand 24/16kg

30 Double Unders 15Dubs/45 Singles

6 KB Clean & Jerks right hand 24/16kg

6 KB Clean & Jerks left hand 24/16kg

30 Double Unders 15Dubs/45 Singles

4 KB Clean & Jerks right hand 24/16kg

4 KB Clean & Jerks left hand 24/16kg

30 Double Unders 15Dubs/45 Singles

2 KB Clean & Jerks right hand 24/16kg

2 KB Clean & Jerks left hand 24/16kg

30 Double Unders 15Dubs/45 Singles

Time Cap: 20 min.

Scale weights as needed

Rx+: 32/24kg