CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
5 Partial squat thoracic rotations (R/L)
10 Banded pull apart
10 Banded high pulls
10 Banded pass through
10 Banded overhead squats
30 sec air squat hold
Snatch + OHS (6 x 3 @ 70-75% (Masters 5 x 3))
Snatch + 1 Overhead Squat
These should be singles, not touch and go.
Metcon (Time)
15-12-9 reps for time of:
Clean & Jerk, 135/95
Chest-to-bar Pull-ups
Intermediate:
Clean & Jerk 115/75
Pull ups
Scaled:
Clean & Jerk 95/65
Ring Rows
Time Cap 12 Minutes