CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Minutes on bike or rower:
3 rounds:
10 Banded T Pulls
10 banded pass throughs
10 Overhead Squats
50′ Buttkickers
50′ High Knees
Power Snatch (8 x 3 @ 60-69% of 1RM)
Complete E2MOM set of 3 – not touch and go, working on technique and doing 3 quick singles.
Metcon (Time)
5 Rounds for time:
15 Kettlebell Swings
15 Burpees
Competition: (70/53)
Intermediate (53/35)
12 Burpees
Scaled (35/25)
10 Burpees
* or as needed
Cap 15 Minutes
* Courtesy of Chris Spealler