CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

STRENGTH

Behind The Neck Jerk (Benchmark 10RM)

15 min. to establish a 10RM BTNJ.

Beginners play safe!

WOD

Metcon (AMRAP – Reps)

Odd Object Lifts:

AMRAP 12 min. of:

5 KB C&J r. arm 24/16//16/12kg

5 KB Snatch l. arm 24/16//16/12kg

5 Box Jumps 24″/20″

5 KB C&J l. arm

5 KB Snatch r. arm

5 Box Jumps

Rx+: 32/24kg KB, 30″/24″ Box

Scale weights as needed.

May use Dumbbells.