CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
20 Singles
10 Light Kettlebell Swings
10 Strict Press (5L/5R)
10 Squat with a kettlebell press
Strength (EMOM10 rest2 EMOM10)
EMOM10
10 Kettlebell Swings (70/53)(even)
DU’s (30 sec. work)(odd)
2 Minutes Rest
EMOM10
1 Rope Climb(even)
8 Pistols (odd)
Metcon (Time)
For time:
10 Bar Muscle Ups
50 Sit Ups
100 Ft Sprint
10 Bar Muscle Ups
100 Ft Sprint
50 Sit Ups
10 Bar Muscle Ups
**15 minute Cap**