CrossFit Salzburg – Kurs
Lift Warm Up (No Measure)
8 Tip Toes 2.0
10 Good Mornings + Rotation
5 Side2Side Squat into SpiderWalk
establish a heavy Power Clean
establish a heavy Squat Clean
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.