CrossFit Salzburg – Kurs

Warm-up

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

Weightlifting

Hang Power Snatch (3-3-3-3-3 climbing up to 3 RM Hang Power Snatch)

12 min. session.

WOD

If class is crowded split class in 2 groups.

Group 1 will start at couplet 1 group 2 at couplet 2 then switch.

Metcon (Time)

with a running clock complete the following for time:

0- 10min.

3 Rounds for time of:

12 hang Power Snatch 50/35//40/25kg

12 C2B/Pull Ups

Metcon (Time)

10- 20min.

21-15-9

Cal. Row

KB Swings 32/24//24/16kg