CrossFit Salzburg – Kurs
Lift Warm Up (No Measure)
up side down Scorpions
Squat Clean (EMOM 10 x 2 @75% across)
Warm Up to 75% 1RM then EMOM 2 Squat Cleans across. No Drops! Control your load! (20 Min. Session)
Metcon (AMRAP – Reps)
Amrap 10 Min.
Ascending Ladder +3
Hang Clean 60/42,5//42,5/30kg
accumulate 2 sec. HS Hold for 1 Rep.
(e.g.: Round 1: 6 sec. Round 2: 12 sec., Round 3: 18 sec.; and so on). Simply count them out.