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

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Cleans are Squat Cleans!

Cannot Drop the bar. A Drop is a No Rep.

Scaling Option for Ring Dips are Deficit Push Ups (2x 15kg Plates) hands on plates while chest touches the ground or HR Push Ups. No Bands acceptable in this Benchmark WOD!

Scaling Option for Squat Cleans: Power Clean + Front Squat.

Weights: 61/42,5//42,5/25kg

Scale weights as needed.

Time Cap: 12 min.

If class is crowded make up 2 heats while heats judge each other.