CrossFit Salzburg – Kurs

GAMEDAY

GAMEDAY Warm-up (15 Min.) (No Measure)

LOG:

Tip Toes (2 for 1)

Spider Walk

Monster Walk

Side 2 Side Squats

then

3 RNFT of „CINDY“

5 Pull Ups

10 Push Ups

15 Air Squats

Competitors:

2 Rounds

3 MU

6 HSPU strict

9 Pistols alternating

WOD

You will have a judge for this WOD.

Registered athletes must be judged by an authorized coach/athlete.

If you do this WOD during Open Gym Hours ask for a judge.

Metcon (AMRAP – Reps)

ACD QUALI WOD 1 + 2

„THRILL & SKILL“

with a running clock perform the following:

00:00- 8:00min.

Amrap of:

21-18-15-12-9-6-3

Row for Cal.

Burpees over Rower

08:00-10:00min.

Rest (load Bar)

Metcon (Weight)

10:00- 13:00min.

Establish 1 RM Hang Squat Snatch. ( a full Squat is required!)