CrossFit Praus – CrossFit
Warm-up (No Measure)
8 Minutes of:
10 Pass Throughs
10 Boot Strappers
10 Lunges with a twist
100 M Run
Back/Front Squat Program
Back Squat Front Squat
1 x 5 @ 60% 1 x 5 @ 60%
1 x 3 @ 70% 1 x 5 @ 70%
1 x 2 @ 80% 1 x 5 @ 75%
1 x 2 @ 90% 1 x 5 @ 75%
1 x 1 @ 95%
1 x 1 @ 103%
Week 11 of 12
Metcon (Time)
21-15-9
Power Cleans (135/95)
Hand Stand Push Ups