CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

25 min. Warmup

Get sweaty and flexible.

Movement Installing

-Alt. 1 Arm Snatch. Work up to heavy weights.

-burpee box step over with Db/Kb.

WOD

Metcon (Time)

For time:

10 dumbbell snatches

15 DB burpee box step over

20 dumbbell snatches

15 DB burpee box step over

30 dumbbell snatches

15 DB burpee box step over

40 dumbbell snatches

15 DB burpee box step over

50 dumbbell snatches

15 DB burpee box step over

Men use 50-lb. dumbbell or KB and 24-in. box

Female use 35-lb. Dumbbell or Kb and 20-in. Box

Time cap: 25 min.