CrossFit Praus – CrossFit
Warm-up (No Measure)
3 rounds:
100M forward run
10 Horizontal Abductors
100 M backwards jog
10 windmills
Power Snatch (EMOM 20)
Working to a heavy power snatch for the day, but not necessarily a one rep max. Work on technique and form, weight is NOT the goal here today.
Metcon (AMRAP – Reps)
12 min AMRAP
Buy in : 1000 Meter Row
AMRAP in remaining time:
3-6-9-12-15-18-21-24-27…..
1 Arm Dumbell OHS (50/35)
each dash is a 50 ft. farmer carry (70/53)