CrossFit Praus – CrossFit
Warm-up (No Measure)
4 Rounds:
100 Meter Jog
10 Pass Throughs
50 Ft. Bear Crawl
10 Air squats
Muscle Up Work
15 minutes of Muscle Up work. Weighted, ring,bar,jumping. Skill work
Metcon (AMRAP – Reps)
400 M Buy in
Then 3 Rounds of 1 minute rest between each movement :
1 min max Power Clean (115/75)
1 min max Bent Over Row
1 min max Kettlebell Swings (53/35)
Score is total reps
Cash out (not part of wod time)
accumulate 3 minute total L sit hang from the rig. If you are not able to do an L sit, do your best possible hang or modify to a knee raised hang.