CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
WOD
Divide Group as needed.
Metcon (Time)
WOD
With a running clock start the first couplet on 0
the next on minute 10 and the last on minute 20
each couplet has a 7 minute time cap
21-15-9
Front Squats 24/16 KB
Kettlebell swings 24/16 KB
Rx+: 32/24kg
Metcon (Time)
21-15-9
Rowing for calories
Burpees over Rower
Metcon (Time)
21-15-9
Box Jump overs 24/20
Toes to bar