CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Front Rack Lunge (5-4-3-2-1 climbing)

(r.+l. = 1 Rep.)

15 min. session.

Work in teams, may use racks.

WOD

Metcon (AMRAP – Reps)

AMRAP 15 min.

5 Power Snatch

20 alt. stat. FR Lunges*

15 sec. L – Sit**

Weights:

Fitness: 30/17kg

RX: 42,5/30kg

RX+ (aka Competition): 50/35kg
* alternating stationary Front Rack Lunges. Every Step counts!

** accumulate a 15 sec. L- Sit. Use Kettlebells, if neded Boxes or Plates.

Score: Total Reps of Snatches, Lunges and Seconds L- Sit.