CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Metcon (Weight)

EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing
(15 min. session.)

Warm Up 5 min. then start EMOM 10.

COMPETITORS WOD

Metcon (5 Rounds for weight)

5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing.
You can place the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second.

Work in teams.

Take 1 set every 4 minutes.

(22 min.session maximum)

Score: weight of each set.