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!