CrossFit Salzburg – Kurs

GAMEDAY

GAMEDAY Warm-up (15 Min.) (No Measure)

LOG:

Tip Toes (2 for 1)

Spider Walk

Monster Walk

Side 2 Side Squats

then

3 RNFT of “CINDY”

5 Pull Ups

10 Push Ups

15 Air Squats

Competitors:

2 Rounds

3 MU

6 HSPU strict

9 Pistols alternating

Individual Warm Up (No Measure)

15 min.

Make sure to warm for Front Squats properly.

WOD

Metcon (Time)

EMT Q3

For time:

20 Pull Up*

20 Wall ball 20/14lb.

20 Front Squat 60/40/40/20kg

20 American Swing 24/16kg

20 Double Under //80 Singles

20 American Swing 24/16kg

20 Front Squat 60/40/40/20kg

20 Wall ball 20/14lb.

20 Pull Up

Time Cap.: 10 min. ! (very sharp)

Score: Time or Time Cap + 1sec/missed Rep.
We will do this in 2 heats. Heat 1 Judges Heat 2 and the other way around.

*Scaling Option for Pull Ups are Jumping Pull Ups (Bar @ mid arm)

Remember, this is a sprint. You shouldn´t have to brake more than once at each task. Scale weights as needed.

Goal: Finish this sucker inside the time cap!