CrossFit Praus – CrossFit
Warm-up (No Measure)
50 ft high knees
50 ft. butt kickers
5 air squats with 3 sec pause at bottom
10 Tap Swings
Hang Clean (1-1-1-1-1-1-1-1-1-1)
Work up in weight to a solid number for the day. Does not have to be a one rep, but if they feel good, go for it.
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps
If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here