CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Metcon (Weight)

15min. to work up to a

heavy paused* thruster.

1-1-1-1-1

Hold bottom position of front squat for 5 seconds before thrusting the bar overhead!

Create bar speed out of the whole.

WOD

Metcon (Time)

For time:

21 Thrusters

21 Ring Dips*

400m Run

15 Thrusters

15 Ring Dips

400m Run

9 Thrusters

9 Ring Dips

400m Run

Time Cap: 20 min.

weights: 42,5/30//30/20kg
*If you can´t do Ring Dips yet, do deficit Push Ups either on plates or Kettlebells.

Set those up on the green.

Share rings as needed!