CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

CORE STRENGTH

Metcon (No Measure)

5 Rounds of

20 sec. L-Sit

10 sec. Rest

20 sec. Superman rocks

10 sec. Rest

Competition: Muscle Up to L-Sit

WOD

Metcon (AMRAP – Reps)

In teams of 2:

AMRAP 20 min.

(1 athlete complets 1 full round before they tag to switch.)

Run 100m with Medball* 20/14lbs.

10 1-arm KB Snatch alt. 32/24//24/16kg

2 Burpee Muscle Ups
*The Med Ball can never touch the ground throughout this entire session. If it does 10 Burpees penalty for both team members.

Scaling the Burpee MU:

6 Burpee Pull Ups

Scoring: 1 Round = 12 Reps.

e.g.: A team completes 10 Rounds, their score will be 120 Reps.