CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Metcon (Weight)

12 min to work up to a heavy Complex of:

1 Clean Pull + 1 Clean High Pull

+ 1 Power Clean + 1 Jerk
Excellent technique!

WOD

Metcon (Time)

For Time

15-12-9:

Power Clean 61/42,5//42,5/25kg

Push Jerk 61/42,5//42,5/25kg

then

36 Pull Ups

36 Box Jumps 24″/20″

Time Cap: 15 min.

Scale weights as needed. Share boxes as needed.

Rx+: 70/47,5kg

Control your load. Cannot drop the Bar!