CrossFit Salzburg – Kurs
Squat Warm Up (No Measure)
Monkey Squat (3 sec bottom hold)
Side to Side Squat
Warm up to a heavy Triple
EMOM x 10
3 Front Squats across.
(go heavy, approx. 75- 85% of 3 RM.)
May work in teams of 2 if needed.
(20 min. session.)
21 Thrusters 42,5/30//30/17kg
15 Thrusters 42,5/30//30/17kg
Run 400m 42,5/30//30/17kg
Time Cap: 12 min.
Scale weights as needed.
Do not exceed rx weights, simply move super fast on the thrusters and sprint hard on the run!
In case of heavy rain or thunderstorm substitute a 400m Row for the run.
Rest 1 min. after each Round (Time Cap: 15 min.)