CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

SKILL

Squat Snatch (EMOM 10 Min. 2@75%)

Warm uo to 1 heavy and solid Squat Snatch. (Power Snatch + OHS is fine.)

No Drops! Control your load up & down!

WOD

Metcon (4 Rounds for reps)

EMOM x 16

Min.1: Row 20/15//15/12 Cal.

Min.2: 3-5 Muscle Ups or 15-10 Ring Dips

Min.3: 20 1-arm KB Snatch* 32/24kg//24/16kg

Min.4: Rest
*alternate side after 10 reps.

RX+: Ring Muscle Ups