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