CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Movements Walk-Through (No Measure)

10 min to individually prepare for the WOD Movements. DL,HPC,FS,JERK,CLUSTER;

COMPETITORS WOD

Metcon (Time)

Conditioning

In TEAMS of 2 or 3 Athletes complete the following for time:

100 Calorie Row

100 Deadlifts, 61/42,5//45/25kg

80 Calorie Row

80 Hang Power Cleans, 61/42,5//45/25kg

60 Calorie Row

60 Front Squats, 61/42,5//45/25kg

40 Calorie Row

40 Push Jerks, 61/42,5//45/25kg

20 Calorie Row

20 Clusters, 61/42,5//45/25kg

Time Cap: 30 min.

Scale weight as needed.
Your choice of 2 or 3 athletes teams`.

Pick loads so you got a shot of making the time Cap! Not much rest there…

Only one athlete working at a time.

Cannot Drop the Bar! A Drop results in an immediate 10 Rep. Burpee for the whole team!

Score: time or time cap plus 1 sec./missed Rep.