CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes mobility or bike/row
3 Rounds
5 Power Cleans
5 Front Squats
5 Strict Presses
Floor Press
5 X 3 @ 80%
If you don’t have a 1RM, find a challenging 3 RM for today.
Metcon (No Measure)
EMOM 20
1. 2 Rope Climbs
2. 10 Plate to Overhead
3. 10 Sit ups
4. 10 OH Plate Lunges
5. 3 Power Cleans
Extra Work
50 Bird Dog Rows
https://www.youtube.com/watch?v=JENJi0yMB20