CrossFit Salzburg – Kurs
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;
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.