CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes on bike/rower:
then, 3 rounds:
10 Pass throughs (PVC)
5 Empty Bar Deadlifts
5 Empty Bar High Pulls
5 Empty Bar Hang Full Cleans
10 Back Rack Rotations
Clean (E3MOM 5 x 5)
These lifts will be completed at 65-69% of your 1RM clean. You should be focusing on technique and form, Masters 5 x 4.
Metcon (AMRAP – Reps)
3 Rounds:
1 min max Ground to OH (45/35)
1 min max Tuck Ups
1 min max Push Ups
1 min Rest