CrossFit Salzburg – Kurs

Warm-up

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

Movements Walk-Through (No Measure)

10 min.

WOD

Metcon (AMRAP – Reps)

In teams of 2

AMRAP 25 min. of:

10-8-6-4-2 alt. 1 arm KB Snatches 32/24//24/16kg

10-8-6-4-2 alt. 1 arm Clean & Jerk

32/24//24/16kg

10-8-6-4-2 KB Front squats 32/24//24/16kg

10-8-6-4-2 Pull Ups

10-8-6-4-2 Push Ups HR

40-30-20-10 Double Unders (or 100* as a team anyhow)
each athlete completes prescribed reps. at all stations.

e.g.: athlete a does 10 alt 1-arm KB snatches then B does 10 alt. 1-arm Kb Snatches, next A does 8 then B does 8 all the way down to 2. This is true for all stations!

Scaling Option:

* Double Unders: you may scale to 100 as a team anyhow. If you aren´t capable of Dubs yet do sets of 80-60-40-20 Singles unbroken recommended.

Score: Total Reps!