CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

SKILL

Metcon (AMRAP – Reps)

EMOM x 7 of Double Unders

You Pick the Reps.

50 Elite

40 Competition

25 Fitness

Beginners 1-15

Score: Total Reps

If 50 Double Unders are a piece of cake

shoot for Rx+: EMOM 15 Triple Unders,

(10 min. session)

WOD

Metcon (Time)

In teams of 2:

10 Rounds for time of:

10 Clean & Jerks 61/42,5//42,5/25kg

10 Bar facing Burpees

10 Front Squats 61/42,5//42,5/25kg

Time Cap: 20 min.

Cannot Drop the Bar! A Drop is a No Rep!
A does Clean & Jerks, B burps, A Front Squats, B C&J … until 10 Rounds complete.