CrossFit Salzburg – Kurs

Warm-up

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

Weightlifting

Metcon (Weight)

EMOM x 7

1 Squat Clean + 1 Hang squat Clean + 1 Split Jerk.
Heavy and excellent.

Control your load up and down!

Work in teams!

10 min warm up sequence followed by EMOM x 7 @ 70-80% 1RM.

(17 min. session)

WOD

Metcon (Time)

5 rounds* for time of:

7 TTB

5 Hang Clean & Jerk 60/40//40/25kg

100m Run

*Rest exactly 1 min after each round!

Rx+: 70/45kg

Time Cap: 18 min.
No Drops, control your load!