CrossFit Salzburg – Kurs

GAMEDAY

GAMEDAY Warm-up (15 Min.) (No Measure)

LOG:

Tip Toes (2 for 1)

Spider Walk

Monster Walk

Side 2 Side Squats

then

3 RNFT of „CINDY“

5 Pull Ups

10 Push Ups

15 Air Squats

Competitors:

2 Rounds

3 MU

6 HSPU strict

9 Pistols alternating

WOD

Metcon (Time)

For time:

20-16-12-8-4

1-arm KB Snatch alt. 32/24//24/16kg

HSPU

Pistols alt.

Time Cap: 20 min.

or
HSPU from the floor, no scaling acceptable. If you are not capable of HSPU yet, go for the scaled version. No worries you´ll get there.

Metcon (Time)

For time:

20-16-12-8-4

1-arm KB Snatch alt. 24/16//16/12kg

1-arm KB S2OH 24/16//16/12kg (10r/10l, 8r/8l …)

Goblet Squats 24/16//1612kg

Time Cap: 20 min.