CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower:
2 Rounds:
10 Tap Swings
10 Scap Pull ups
10 Figure 4’s on Rig (5L/5R)
10 Cosac Squats (5L/5R)
10 KB Strict Press
Thruster (Find 1RM heavy Thruster)
15 minutes to build to a heavy thruster
then:
Metcon (AMRAP – Reps)
4 min AMRAP
12 Thrusters @ 65% of heavy
6 Toes to bar
Rest 4 minutes, then:
4 min AMRAP
9 Thrusters at 70% of Heavy
9 T2B
Rest 4 minutes, then:
4 min AMRAP
6 Thrusters at 75-77%
12 T2B
Score Total reps