CrossFit Salzburg – Kurs

Warm-up

Lift Warm Up (No Measure)

STATIONARY:

8 Tip Toes 2.0

10 Good Mornings + Rotation

5 Side2Side Squat into SpiderWalk

10 Scorpions

Weightlifting

Metcon (Weight)

0-10min.

establish a heavy Power Clean

Metcon (Weight)

10-15 min.

establish a heavy Squat Clean

WOD

Metcon (AMRAP – Reps)

EMOM x 20

Min. 1: 50 Dubs //25 Dubs or choose a manageable number of Dubs*

Min. 2: 20 WallBalls 20/14lbs.

Min. 3: 15 Pull Ups

Min. 4: 10 TnG Power Cleans**

Min. 5: Rest

Scale Reps. and weights as needed.

If you successfully complete all Reps your score will be 380.

Competitors: All Reps unbroken for time!
*even if you are trying your very first Double Under, we want everybody to go for Dubs!

**On the cleans you choose the weight.

Recommended (rx´d) 60/40kg.

Roughly 60% of todays heaviest Power Clean.