CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

CORE STRENGTH

Metcon (No Measure)

4 Rounds of:

20sec. L-Sit

10 sec. rest

20 sec. Superman rocks

10 sec. rest

Competitors: Muscle Up to L-sit.

WOD

Metcon (Time)

In teams of 2

2 rounds for time of:

100 KB Swings 32/24//24/16kg

50 synchronized squats*

100 Push Press 42,5/30//30/17kg

50 alternating Partner Box Jump overs** 24/20″

Time Cap: 25 min.
Description:

as a team you complete 100 kb swings, switch as needed.

Then continue with 50 synchronized squats* which means, both partners need to reach full depth and full lockout at the same time!

Go on with 100 Push Press, switch as needed.

Finish round 1 with 50 alternating partner box jump overs**, which means partner a jumps over the box then partner b jumps over the box until 50 reps. completed. (Yes, each jump counts as a rep.)

Score: