CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

SKILL

Metcon (No Measure)

quickly warm up to a heavy and excellent Squat Clean.

(10 min. session)

COMPETITORS WOD

If class is crowded we will split class into Part A and B simultaneously.

Metcon (Time)

Part A:

0-10 min.

5 Rounds for time of

7 Squat Cleans 60/40//40/25kg

14 KB Swings 24/16//16/12kg

Time Cap: 10 min.!

Rx+: 70/47,5kg, 24/16kg;

10-13 min. Rest 3
Sharp time cap! Choose your weights wisely so you have a shot of making the cap.

KBS supposed to be “light”, it´s all about the Squat Cleans.

Metcon (AMRAP – Reps)

13-23 min

Part B:

EMOM x 10

odd: 20/16//16/12 Cal Row.

even: 10-15 Burpees (your choice)