CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

STRENGTH

EMOM x 8

Odd: 5-10 Strict Pull Ups (weighted if posible)

Even: 5 Jerks

May use a rack.

You choose the weight, heavy & excellent form!

Strict Pull Ups (Odd: 5-10 Reps.)

Score: Total Reps.

Push Jerk (Even: 5 Reps.)

Score: Weight

COMPETITORS WOD

Metcon (AMRAP – Reps)

AMRAP 12 min.

50 DUBS

20 KBS 32/24//24/16kg

7 Jerks 61/40//42,5/30kg

Score: Reps

Rx+: 70/45kg

Dubs Scaling: 25 Dubs or 75 Singles

Scale weights as needed.

No Drops, Control your load up&down!