CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on rower or bike
3 rounds of:
10 Russian kettlebell swings
50′ Overhead kettlebell carry (R/L)
50′ Frankenstein Walks
5 Figure 4 squats off rig (R/L)
5 Therapy squats
Clean
1 x 2 @ 60%
1 x 2 @ 65%
1 x 6 @ 70%
1 x 10 @ 75%
Masters:
1 x 2 @ 60%
1 x 2 @ 65%
1 x 4 @ 70%
1 x 8 @ 75%
Metcon (Time)
For time:
3 rounds of:
5 Bar muscle-ups
5 Snatches (power or full)
Then, 3 rounds of:
15 Deadlifts
30 Squats
Then, 3 rounds of:
5 Bar muscle-ups
5 Cleans (power or full)
18 minute time cap
Competitor
(155/105)
Intermediate
(135/95)
Scaled
(95/65)