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!