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.