CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
CORE STRENGTH
Metcon (No Measure)
4 timed rounds of:
20 sec. Chin Up Hold
10 sec. Rest
20 sec. Superman Rocks
10 sec. Rest
WOD
Metcon (AMRAP – Reps)
AMRAP 20 min.
In teams of 2:
10 1-arm KB Snatch (5r/5l) 32/24//24/16kg
10 ub Push Jerk 60/40//40/25kg
300m Row
Partners alternate through movements.
A does Snatches, B the Jerks, A rows …
Score: Reps. (Snatches & Jerks count only!)
Scale weights as needed.
Snatches: 5r then alternate to 5 left.
Jerks: Choose a weight you can handle unbroken throughout this entire session. No Drops, control your load up and down.